Deadlift3-3-3-3-3 Regional Events Released for First Day of Comp! Check it out!  The 2013 CrossFit Regionals workouts will be announced over the next few days.  Fridays events were released yesterday: Individual Event 1“Jackie”For time:1000 meter Row45 pound Thruster, 50 reps30 Pull-ups Individual Event 2Overhead squat complex7 Minute ladder of:3 Overhead squats Individual Event 3For time:30 Burpee muscle-ups As with each year, we’ll do all of the Regional workouts in group classes over the next month!  Stay tuned. So, what do you think of the first 3 events?  Post to comments.Read more

“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop.  Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day per week: handstand push-upstoes-to-barchest-to-bar pull-ups (or kipping, or deadhang) As in the handstand push-up work, the work will be low volume overall, aimed at improving technique and ability in the skill, and limited to seven minutes or less of class time  Also, as with the handstand push-ups, we will have scaled options so athletes can progress from whatever skill level they are currently starting from.  As with the handstand push-up work, the days of week for each skill will vary. Enjoy!Read more

In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know!  Then, head on over to The Cup for the Spring Social.  Be sure to get a drink ticket from Ali (coffee is on us) after the workout! Park Workout: North Boulder Park, southwest corner Spring Social: The Cup, 15th and Pearl  Read more

Spring Social details.Read more

Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off.   Back Extension Part 2 Yesterday we detailed the back extension.  Today we add a video.  Be sure to read through the information from yesterday’s post in regard to set-up and execution of the lift. In the above video, Nicole performs two reps of a back extension.  A few things to note: – Athlete tucks the chin to the neck and rolls down, one vertebrae at a time– The range of motion of this movement is small compared to the hip extension and the GHD sit-up– The movement should be done slow and controlled, especially when first learning– Athletes should be able to perform 25 repetitions in a row, smooth and controlledRead more