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Friday June 27

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

WOD:

2 Rounds 

Sled pull

30 Push Ups

50 Lunges

Thursday June 26

WOD:

THURSDAY 140626

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Post time to comments.

Wednesday June 25

 

WOD

Wednesday 140625

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.

Tuesday June 24

Warm Up:

TBA

Strength:

3 Roumds Bench Press

5 Light

5. Medium 

5 Heavy

WOD:

TUESDAY 140624

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

Post time to comments.

Monday June 23

Strength:

SATURDAY 140621

5 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

WOD:

SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Post rounds completed to comments.

Compare to 100901.

Friday June 20

Amanda and I will be celebrating our 5th anniversary. Wow! We are so blessed and happy!

In honor of this joyous occasion I challenge everyone to come in regardless of the WOD!

No Cheery Picking!

Holy pull ups Pukie!

Warm Up:

500 m Row

TABATA 

Squats

50 Rocky Sit Ups

WOD:

FRIDAY 140620

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

Thursday June 19

Warm Up:

400 m Run

30 Weighted Lunges (185/115)

Strength:

3 Rounds Strict Press

5 Light

5 Medium

5 Heavy

WOD:

For Time

21 - 15 - 9

HSPU

Back Squat (95/65)

Wednesday June 18

Warm Up:

20 Burpees

2 Lengths Dragon Crawl

10 Bridges

Strength:

3 x 100 m Partner Carrys / Farmers Carry

WOD:

WEDNESDAY 140618

3 rounds for time of:
25 Rocky Sit Ups
205-lb. clean and jerks, 5 reps

Post time to comments.

Tuesday June 17

Warm Up:

400 m Run

20 pull Ups

50 Push Ups

WOD:

TUESDAY 140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday June 16

Warm Up:

25 Tire Flips

Strength:

MONDAY 140616

Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

Compare to 120817.

WOD:

SATURDAY 140614

3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters

Post time to comments.

Friday June 13

This one is rough but doable. As son as everyone is back from the warm up we will go over the movements and get ready to hit it. Make sure to stretch Hamstrings and Shoulders before this one.

Reminder that the Beginners Coarse will be offered tomorrow from 9 AM - 12 PM. We will be going over nutrition, mobility, and much more.

Also Vaudville is tonight at 7 please let me know if you would like tickets. 

Thank you and enjoy your freaking life,

Brett

Warm Up:

1 Mile Run

WOD:

FRIDAY 140613

4 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps

Post time to comments.

Enlarge image

Laurie Schrepel and Sangote Ulupano Jr.

---

Torpedo School 2: Learn to Turn by Adam and Rosalie Palmer - CrossFit Journal article [pdf]

Posted by Pukie at 5:00 PM | Comments (12)

Thursday June 12

Warm Up:

50 Jump Squats

Skill/strength:

Rope Climbs

WOD:

THURSDAY 140612

Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters

Post rounds completed to comments.

Compare to 111201.

Enlarge Image

Michael Swetnam, Anchorage, Alaska.

---

The Story in Central East - [video]

---

Sports Should Be Child's Play by David Epstein, The New York Times.

Posted by Pukie at 5:00 PM | Comments (9)

Wednesday June 11

Warm Up:

500 m Row

Strength:

50 Kettle Bell Snatches

WOD:

Tabata

Pull Ups

Push Ups

Sit Ups

Squats

Had a lot of fun riding up to Paonia and back yesterday! Beautiful place we live in!

Tuesday June 10

Announcements:

1. New Members Class will be held this Saturday the 14th at the gym from 9:00 AM to 12:00 Noon. We will go over topics like; nutrition, mobilitiy, squat technique, injury prevention, and member services. Make sure to come to see how you can get the most out of being a member of CFG.

2. The Vaudville review in Glenwood is playing this weekend and on Friday the profits of every ticket goes to the production of Les. Miserables in Glenwood this fall. I would like for us to go this Friday and support a good cause. Tickets are $30, like normal. Please let me know if you would like to go.

3. Below is a picture of me and and my brother Kyle at his new CrossFit gym he started in Glenwood. I worked out with him yesterday and he has invited us to all come and do a WOD at his place Free of charge this Thursday at 6:30 PM. We will have classes as normal however I and anyone else who would like to join will WOD at his place on Thursday at 6:30 PM! I will post the address tomorrow.

Thank you, and make yourself stronger this week,

Brett

Warm Up:

100 Double Undsrs

Strength:

TUESDAY 140610

Overhead squat 10-10-10-10-10 reps

Post loads to comments.

WOD:

3 Rounds

 200 m Run

25 Wall Ball

30 Push Ups

Monday June 9

Warm Up:

2 Rounds of Mary

5 HSPU

10 Pistols

15 Pull Ups

Strength:

3 Rounds of Bench Press

WOD:

MONDAY 140609

3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.

Post time to comments.

Saturday June 7

Warm Up:

1000 m Row

100 Sit Ups

WOD:

3 Rounds

400 m Run

30 Push Ups

40 Squats

Friday June 6

Warm Up:

2 Lengths Dragon Crawl

500 m Row

25 Strict Pull Ups

WOD:

FRIDAY 140606

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

Post time to comments.

STAY ON THE HEELS! Tighten your butt and completely vertical! BRETT

Thursday June 5

Warm Up:

30 Toes to Bar

3 min Plank

Strength:

Swing Sally Up 

Overhead Squats (95/65)

WOD:

THURSDAY 140605

21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups

Post time to comments.

Wednesday June 4

Warm Up:

20 1 Armed Push Ups

Tabata

Jump Squats

WOD:

WEDNESDAY 140604

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

Post time to comments.

Tuesday June 3

Warm Up:

400 m Run

50 Push Ups

Strength:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

SUNDAY 140601

7 rounds for time of:
Row 250 meters
20 Rocky Sit ups

Post time to comments.

Monday June 2

Warm Up:

500 m Row

Strength:

3 Rounds (Add weight each round untill very difficult)

10 Over Head Squats for weight

WOD:

MONDAY 140602

Randy

For time:
75-lb. power snatches, 75 reps

Post time to comments.

Compare to 101222.

Saturday May 31

SATURDAY 140531

Karen

For time:
150 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 130112.

*There will be a Hero WOD on Sunday

Friday May 30

WARM UP:

400 m Run

3 min body weight plank - try to get it in one shot

STRENGTH:

Strict Press from Rack 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

Tabata

Pull Ups

Push Ups

Sit Ups

Squats

Thursday May 29

Come in anyway! Don't worry about the WOD. You will survive and be a better person tomorrow!

Love you all,

Brett

Warm Up:

100 Double Unders

Strength:

Swing Sally Up Back Squats 135/95

WOD:

THURSDAY 140529

For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.

Wednesday May 28

Warm Up:

Run 800 m

5 min Plank no weight

WEDNESDAY 140528

Strength:

Split jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

WOD:

12 - 9 - 6

HSPU

Burpee Box Jumps

Tuesday May 27

Warm Up:

500 m Row

60 Rocky Sit Ups

Strength:

30 HSPU

WOD:

TUESDAY 140527

For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

Post time to comments.

Compare to 090603.

Monday Memorial Day

Times = 6:00 AM - 8:00 AM and 5:30 PM

Warm Up:

200 Jump Rope

WOD:

MURPH

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Friday May 23

FRIDAY 140523

Warm Up:

50 Toes to a Bar

WOD:

McGhee

Complete as many rounds in 30 minutes as you can of:
275-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24 inches

Post rounds completed to comments.

Compare to 100415.

Thursday May 22

Warm Up:

1 Mile Run

5 min Plank

WOD:

WEDNESDAY 140521

For time:
155-lb. snatches, 21 reps
Rest 3 minutes
155-lb. snatches, 15 reps
Rest 3 minutes
155-lb. snatches, 9 reps

Post time to comments.