“J.T.“ 21-15-9 reps of: Handstand push-ups Ring dips Push-ups OK since the weather is not going to be our typical Colorado sunshine this weekend, you might  as well tune into the live webcast of the USA Nationals Weightlifting meet and watch some of the nations best lifters try and qualify for Worlds.   Check this post for the schedule. Oh yeah, the US is playing England tomorrow at Noon.  Tune in and cheer on our side (we’re gonna need all the help we can get) Its going to be a great game!Read more

Four rounds for time of:Run 400 meters50 Squats How many rounds will you do with unbroken squats? I like dark meat.  When I buy a rotisserie chicken I am hard pressed to find a use for the white meat.  Usually it ends up in scrambled eggs or on a salad but I came across this concoction the other day in the Whole Foods prepared section. Here’s a first attempt at remaking the recipe: Curry Chicken Salad (at least) 2 chicken breasts cut up into small cubes1/4 cup Spectrum Canola Mayonaise 1 tablespoon currants (or 1/4 cup sliced apples or grapes)1 tablespoon curry powder2 teaspoons of cumin3 green onions thinly sliced and chopped1 celery stick thinly chopped2 tablespoons sliced almonds 2 cloves minced garlicPepper to taste. Combine all ingredients into a bowl and enjoy!  Pack and go!Read more

For Time:185 pound barbell, Shoulder to overhead, 20 reps40 Burpees Partition as needed, any order. Give your strategy a quick thought for this one.  You can break up the reps however you choose.  Example: 5 shoulder to overhead/10 burpees for 4 rounds.  Remember, every time you put down the barbell, you have to clean it back up to your shoulder. Box Jump PRs One of the most foreign moves to many people when they start CrossFit is the box jump.  Many people find this exercise intimidating and they look at the coaches with a “You want me to jump on that?!” look in their eyes. Where did you start with box (or plate) jumps and what can you jump on now??  Post to comments.Read more

Back squat 5-5-5-5-5If you have already tested your back squat for Paleo 2.0, we will change your lift.Come lift heavy shit! Five Minutes I often convince myself that small efforts toward learning a new skill, completing a goal, or checking off a task are not worth it. If I can’t commit 30 minutes or more, then it doesn’t to register on my “worthwhile” scale – all or nothing.  Take, for example, my initial approach to foam rolling.  It sounded like a good idea but there was “just no time” because I thought only in :30 minute increments. What would five minutes of foam rolling really do for a person?  How about a minute on each IT band, a minute on each glute, and a minute on your back.  If you  add up those five minute efforts over the course of a week you get 7:00 minutes on each IT band...Read more

Asha and Rich demonstrate headstands. Shop upkeep reminder.Read more