Strength

Deadlift

5 @ 75%

3 @ 85%

1+ @ 95%

The calculator for this week is below.

WOD

Complete 3 rounds for time of:

Run 400m

20 Front Rack Lunges, 95#/65#

20 Push Press, 95#/65#

Thank you Pat Sherwood.

We want to wish good luck to all of our athletes who are heading back to college this week. We’re going to miss you guys! And welcome back to all our CSU kids for another great year!!

CrossFit is too hard. It’s too complicated. They’re crazy. I could get hurt. I don’t have time. It’s only for 20-something year old firebreathers….oh wait.


Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

WOD

 

Linchpin Test #2

Complete 3 rounds for time:

5 Muscle-ups

10 Cleans, 135#/95#

20 Box Jumps, 24″/20″

Of course you have to squat the cleans. You know this!

Crystal getting it done!

Muscle-ups are a tough movement! Many folks work for a long time before they get their first. It can be a daunting journey! Today there will be ample options for you depending on where you’re at with the movement. Below is a video from NorCal CrossFit with a couple of go-to movements. For the first, you get assistance from your feet for both the transition and the ring dip. This is good if you’re not proficient with ring dips. The jumping muscle-up also shown is a great option. Many of you have done these with bar muscle-ups with great success. As you can see, the limiting factor is the ability to lock out the ring dip from the bottom of the catch. Consider trying one of these today!


 

Strength

Press

5 @ 75%

3 @ 85%

1+ @ 95%

The calculator for this week is below.

WOD

Complete 5 rounds for time of:

7 Deadlifts, 60% True 1RM

14 Toes-to-bar

It was Josh, but you knew that right?!

Toes-to-bar. It can feel like forever before you get them. Then it can feel like it takes even longer before you can link them. One of the things we try to get you guys to do is not think about just the WOD and what goes on the whiteboard, but the bigger picture. Part of that is getting better at the skill. Raise your hand if you have to do an extra kip between each T2B rep? That is a ton of extra work, and it keeps you hanging on the bar for twice as long. Many of you can do one or two linked T2B but then fall back to this pattern. If you’re solely focused on your WOD time for the day, chances are you just go with it because “damn-it, I want to finish as quickly as possible and I want that RX next to my name.” The problem with this is you will always go back to your happy place, which in this case is your extra swing between reps. Unfortunately, this is where you’ll stay until you commit to a different approach.

Today’s the day! If this is you, today you need to commit to working on linking the T2B reps together. Yes, you will have a slower WOD time as you work on this skill. Yes, you will miss some reps. We’re going to count those as part of your total, but it won’t be RX. Guess what…it’s OK! The big picture is sacrificing a couple of WODs to get better at the skill is the way you’ll progress. And as you get better, what was initially feeling like a set back will actually allow you to go faster, and move better, when T2B come up. Don’t let your ego hold you back. Today is the day to get better!

Here’s a cool article from CrossFit Invictus we’ve posted before. Take a look at Kipping Toes to Bar!

Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

WOD

 

Linchpin Test #1

Complete for time:

Run 400m

21-15-9

Thrusters, 75#/55#

Pull-ups

Run 400m

21-15-9

Thrusters, 75#/55#

Pull-ups

Run 400m

Time cap is 30:00

Please see below for more info on today!

Extra work can look a little weird sometimes, but don’t discount it. Any guesses who this is?

Today you get to throw down on the very first Linchpin test WOD. You might have noticed that it’s “light Fran” with some 400s mixed in. Sounds great, right? For today scaling is going to be huge. If you do the math you’ll see that there are a total of 90 pull-ups and 90 thrusters in addition to the runs. Being smart about where you’re at is critical for you to complete the WOD under the 30:00 time cap. 

Here are some of the options that will be used today so you know what to expect:

If you scale pull-ups during workouts, your rep scheme will be 15 – 12 – 9 for pull-ups and you’ll be limited to the options written on the board.

Scale the load on the thrusters as appropriate. If you’re not sure what a thruster is, you’ll be doing 15 – 12 – 9 of those too with a pretty light weight. For those who are experienced, the goal will be to keep the 21 – 15 – 9 scheme, so if you need to bring the weight down, do it.

Rowing is not an option unless you have an injury and you’ve consulted the coach. If a 400 is too far for you to complete the WOD in 30:00, then we’ll cut the distance to 200m, 100m, or what’s appropriate.

We’ll provide some more detail when you get in, but at least now you can come up with your gameplan!!

Strength

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

The calculator for this week is below.

WOD

Complete as many rounds as possible in 12:00 of:

5 Power Snatch, 95#/65#

10 Overhead Squat, 95#/65#

25 Double-unders

The first official CF Evolve Kids class is in the books. It’s amazing what Kendra and Stine have put together for this little firebreathers!

Today starts the final push for this linear strength cycle. It’s been a long several months with not a lot of variation in the lifts we’ve been doing. The trade off is you’ve all been getting better at the movements AND getting stronger. Don’t believe us? Hit this week hard. Battle for the extra reps on the last set each day. Next week will be a deload week. Then we test. You’ll get a shot to hit a new 1RM for the squat, press, and deadlift. And you’ll then see that the work has paid off. Keep that in mind for your work this week because your success during the test week is determined by the work you’ve been doing leading up to it. That includes this week so get after it!

Week 3 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 3 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Rest Day!

You have to learn the rules of the game. And then you have to play better than anyone else.


– Albert Einstein

 

Elva lunging away!

 

Saturday WOD!

 

We’ll divide the group into 4 teams. Complete the following:

5:00 Row, cals

5:00 Max Wall Balls, 20#/14#

5:00 TIre Flips

5:00 Axle Bar Power Cleans 75#/45#

5:00 Sled Push, 225#

Each team will rotate through all stations. There will be exactly 1:00 rest between 5:00 rounds for one member of each team to record their score. The only requirement is that every person on the team must do at least 1 rep at each station. Otherwise break it up as you like. For tire flips and sled push, you can have as many people work together as you like.

Larry is a total of 9.5′ tall with a KB overhead!

 

Strength

Deadlift

3 @ 70%

3 @ 80%

3+ @ 90%

The calculator for this week is below.

WOD

Jerk

Work up to a 1RM in 20:00.

Hez knows that going heavy overhead is an important component of what we do!

What the eff? Another day of lifting? Where are the metcons? What’s going on here?

This may be what you’re thinking this week. Of course there are some of your friends who are so happy they can’t even stand it. Such is the diversity of a CrossFit community. If you’re stoked about working on your jerk today and getting heavy with it, awesome! For those who are not, we want to tell you something. We want to tell you that lifting heavy stuff is good for you. It’s good for your body. It’s good for your skeletal system. And your mind. It’s good for your soul. It’s also good for your CrossFitting.

One of the things we find with a gym our size is that on any given day, for any given workout, there are those who love it and those who hate it. Doesn’t matter what it is. But on days such as today, and on Wednesday for the heavy snatch, the numbers are light. Many of your opt for an impromptu rest day. They are equally light on days where we’ve programmed a 5k. It’s because these types of workouts are on opposite ends of the spectrum. We get it, but that makes us sad. Like really sad. Because we know how important these days are for you, and because we want you to be well-rounded and great at all the things we throw at you.

These days are different than other days. There may be a regular type metcon, say a triplet. You may look at it and see 2 things you hate or suck at, but then there’s that one thing that you love, so you say screw it and come in and throw down. And you know what? Chances are you got better at the things you hated simply by coming in that day. It may have only been a little bit better, but improvement is improvement.

Today we’re going to jerk. Come in and lift something heavy. Even if you don’t like it all that much. Because after it, you’ll be better. Maybe just a little, but still. If that’s not enough to convince you, think about any CrossFit movements that you enjoy seeing in a regular old for-time or AMRAP WOD that require you to move load by extending your arms into an overhead position. Think improving your jerk will help you improve at any of those movements? We sure do. And if you get better at them, you get more out of your workouts, and you get closer to the goals you’ve set. See how that works?! We’ll see you in there today.

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.

Skill

Handstands/Handstand Push-ups

Today we’ll have a short skill session on getting inverted. It’s good to practice this skill outside of the WOD, especially if you’re new to it. No running clock, no minimum work, just some good ol fashioned practice.

You’ve got HSPUs down you say? Then work up to a deficit strict HSPU.

WOD

Complete for time:

Run 400m

30 Kettlebell Swings, 70#/55#

30 Push-ups

30 Wall Balls, 20#/14#

Run 200m

30 Wall Balls, 20#/14#

30 Push-ups

30 Kettlebell Swings, 70#/55#

Run 400m

Lots of work being done in this pic!

We know there are some golfers amongst us so we wanted to share this. Our very own Ryan M volunteers as the marketing director for the St. Nektarios Education Fund, www.stnektariosfund.org and they’re hosting a golf tournament so we’re happy to share the info with everyone. About the fund:

Our funds vision is to transform the lives of children through education. We do this by building schools in poorest, most remote areas of Uganda. We are currently working on a project in Butembe, Uganda and are hosting a golf tournament to finish the school. One of the unique things about our fund is that 95% of all donated funds go directly to the children. This means that any money we receive has a direct and tangible impact in the lives of these kids.

If you’re interested in playing or might know someone who is, below is the information:

Inaugural Summer Classic Golf Tournament

Join us Monday, August 31, 2015

GLENMOOR COUNTRY CLUB
110 Glenmoor Dr.
Englewood, CO 80113

Schedule

11:00 am Player Registration/Check-In
12:30 pm Shotgun start
6:00 pm SUNSET AT GLENMOOR
Dinner, program and awards

Participation Opportunities

NEKTARIOS CO-SPONSOR $3,500 (2 AVAILABLE)

  • Provides assistance for completion of the new school
    in Butembe, Uganda on the shores of Lake Victoria
  • Prominent recognition of company name and
    logo in all event materials as a presenting sponsor
  • Inclusion in all tournament media releases, social media, and
    communications to participants, employees and volunteers
  • Signage on Golf Carts and tee marker signage on premium holes
  • Two playing foursomes
  • Dinner for two foursomes plus eight guests

CLASSIC SPONSOR $1,000

  • Company name on all signage and event website
  • Tee Marker Signage on an individual hole
  • One playing foursome
  • Dinner for foursome plus four guests
  • FOURSOME SPONSOR $600
  • Company name on all signage and event website
  • One Playing Foursome
  • Dinner for foursome

FOURSOME SPONSOR $600

  • Company name on all signage and event website
  • One Playing Foursome
  • Dinner for foursome

SINGLE PLAYER $150 (LIMITED AVAILABILITY)

  • Entry in Tournament
  • Ticket to SUNSET AT GLENMOOR

Not a Golfer?

Join us for SUNSET AT GLENMOOR after the round. Experience the breathtaking views from the Glenmoor Clubhouse while enjoying beverages, exquisite dinner and programs, silent and live auction, and a special address from st. Nektarios Education Fund Founder, Fr. Evan Armatas. Tickets are just $50. Dinner and Event are included in sponsorship opportunities.

More Information and Registration

For more information please contact Lee Payne at (303) 514-5934 or send a message below. You may click to download this St Nektarios Fund Brochure for more information or to sign up. Additionally, you may sign up online using the below form.

 

Strength

Press

3 @ 70%

3 @ 80%

3+ @ 90%

The calculator for this week is below.

WOD

Snatch

Work up to a 1RM in 20:00.

Today, we lift.

Tiffany getting it done!

Sometimes we give you tips on fitness. Sometimes we give you tips on life. Today is a tip on food, which is good for fitness and for life, so it may be the most important thing we’ve ever posted. The following has been making the rounds on your favorite social media channels. But if you don’t do that whole scene, or if you missed it, we felt it was our obligation to pass this on to you.

When I’m at Chipotle, I always wait until after the employee puts the first scoop of chicken on my burrito to ask for double chicken. So the size of the 1st scoop isn’t compromised by the knowledge I’m getting a 2nd scoop and now the employee has shown his hand in terms of their default scoop size so they can’t play f#@&ing games with my 2nd scoop.

I will tell you that I tried it. Twice. And it worked out unbelievably well both times. With a bowl it was a ton of protein. It is genius. So, you’re welcome.

Week 2 Calculations

  • Enter your lift (Press, Squat, Deadlift).
  • Enter your most recent 1RM.
  • Your Week 2 Weights

  • Go for as many reps as possible on this set.
  • Enter your email if you'd like these numbers sent to you.