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16 Jan
by: Published in WODs

WOD L1:  5 rounds for time of:

12 Hang Power Snatch (65/45)
15 Burpees

13 minute time limit

WOD L2:  5 rounds for time of:

12 Power Snatch (95/65)
15 Burpees

13 minute time limit

Post WOD:  for quality

200 Flutter Kicks
50 Superman
30 Plank Push Ups (up and down = 1)

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Pictures are back! But still.. use your imagination can pick from one of these three topics:

  1. Pizza and ice cream being paleo
  2. Today’s workout
  3. Tomorrow’s workout

It is safe to say that your imagination could not get past the first one, so pizza and ice cream being paleo it is!

Only in a picture perfect world,

CG

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16 Jan
by: Published in Apres Crossfit

après (aprā′; Fr ȧ pre)

after: often used in hyphenated compounds: an après-ski party

Hey Athletes,

I just read  an article about celebrities that Crossfit including one of my favorite actors, Brad Pitt ( Fight Club is one of the Top 5 movies ever).  This lead me to do some more reading and I know many of you are diving head first into our 1st ever Paleo challenge.  Shout out to Crossfit Denver who has a list of foods to eat and avoid.  If you are doing the challenge or not educate yourself on what Paleo is all about.

Now on to competition class on Friday night at 7pm…. There will be 2 WODS so eat well and bring lots of energy and for those who like to know what the WODs are ahead of time it shouldn’t matter.  Every day you walk into the gym know that are ready to take on whatever is put on that whiteboard.  Cheesy? Kind of. Honest? Yeah.  What are you thinking about before the WOD? How much you hate to row or row technique? Every thought should be positive, thinking of the next rep, next exercise, good form not “Oh my Gawd, When this workout over?”   It will go a long way.

The Friday social has been a nice surprise in that a few members that have been here less than a month have been showing up ( Holla at your boy Shira, Haley, and Jason).  This Friday the drill is the same, come by anytime from 7pm to 9pm, hang out socialize and then at 9 07pm we go next door to a restaurant called Brahmin which is nice enough to reserve a table just for us.  Now some of you have asked me how can you do the Friday Social and still eat Paleo?  So I’ll make it easy ( Shout out to Sara Mandell for this idea )….Paleo Potluck.  Bring a Paleo meal to the Social (Justin Wright and Big Dan will be tasting every dish).  Some of you have the same concerns about variety and what to eat so if different people bring different dishes we can then share ideas and recipes giving all of us more options (Ben Eischen made some amazing Paleo Chili for the New Year’s party).  As always I encourage everyone to come Friday, bring a dish, hang out, and most importantly educate yourself on diet and mental mindset before a workout.

-Bern K. Prince

This week’s video was shown to me by Greg “The Traveling Crossfitter”

 

15 Jan
by: Published in WODs

Strength:  3 x AMRAP of:

Press (13-15 reps)
7 Burpees
7 Push Press

WOD L1:  3 rounds for time:

20 Wall Balls (14/10)
50 Double Unders

Rest 3 minutes

500M Row for time

WOD L2:  3 rounds for time:

20 2-for-1 Wall Balls (20/14)
50 Double Unders

Rest 3 minutes

500M Row for time

Paleo Challenge WOD:  For max reps:

1 min AMRAP of:  Hang Power Clean (95/65)
1 min AMRAP of:  Pull Ups
1 min AMRAP of:  Kettlebell Swings (24/16)
1 min AMRAP of:  Burpees
1 min AMRAP of:  Calorie Row

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Two things…

1)  If you signed up for the Paleo Challenge AND have not done the workout for it yet, that is what you will be doing today.  Otherwise, enjoy your Wall Balls.  2)  BCC on the emails?  got it…

Short and sweet,

CG

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