Day 1 of the Rocky Mountain Regional CrossFit Games is in the books! Molly and Emily showed up to cheer us on, and looked great rocking their new Garage4150 Tees.  Thanks ladies!  You know that you’re totally competing next year, right? Nicole rocked the house and is currently in 6th place.  Top 5 go to Cali for the Games, and she only needs to make up a few seconds in tomorrow’s workout.  Great job! I on the other hand would need a time machine to get anywhere close to the top ten, but hope to lift a lot of heavy stuff above my head tomorrow and get done quick. Speaking of tomorrow, Girls have to lift 5000 lbs and Guys 7000 lbs from the ground to locked out overhead anyhow, should be fun.  Here are the details http://www.rockymountainregionalcrossfitgames.com/ My heat starts at 10:40 and Nicole starts at 1:45 in the Women’s final.  Oh,...Read more

No Workout in the Park this weekend.  We are competing in the Rocky Mountain Regional Games at Front Range CrossFit.  Come cheer or go do something fun outdoors! WOD: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.Read more

  WOD:  Max Rounds in 20 Minutes of: 6 pull-ups 8 push-ups 10 BW squats 12 lunge steps 200 meter run  Thanks CF Denver for the WOD!Read more

You are selling yourself short if you don’t track your progress.  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance. The data can also be used as a pick me up.  Maybe you have a bad workout and leave the garage feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you.  Stay on track and positive by logging your workouts! In the garage, we give you the opportunity to do...Read more

Big Ups to Emily who dialed in the kipping pull-up at yesterday’s workout! WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound 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 Scale as necessary! Suggested scale: 1 body weight strict pull-up 2 strict pull-ups with 1 band 3 kipping pull-ups with 1-3 bands  Molly has great full range of motion push-ups. Chest to the ground every time!Read more