CrossFit Loveland

Big Fat Lies!

WOD

from crossfit Football

7 rounds for AS many reps as possible of

15 seconds deadlifts @225#

rest 45 seconds

15 seconds of 24 inch box jumps

45 seconds rest

Why you got fat.

This is probably the best 3 minute video on nutrition.  Thanks http://www.crossfitsantacruzcentral.com/

WOD

5 rounds for time

Run 400 meters

2 pood KB swing, 20 reps

10 x HSPU

Fitness as we age.

At CrossFit we strive to increase work capcity over broad time and modal domains.  We also throw in age.  We want to be able to keep our work capcity high as possible as we age. 

An example would be to set a pr on a workout like "Fran".  Eventualy a time may come when we can't go as fast as we did when we were younger.  But we have a measurable baseline to work from to keep the aging process under observation and strive to slow it down.  We do this by constantly varying our workouts, doing functional movements, and performing them with very high intensity. 

Of course we can do everything right in the gym, but still fall apart if our nutrition is poor.

 

Kyle working next to guys who are 30 years older than him.  The yound guys push the old guys and vice versa.

WOD

5-5-5-3-3 press

then

AMRAP in 6 minutes of

12 x 1 arm db split snatches(6 each side)

12 x bent over db row

12 x Dead animal crunches

Sumo Deadlift High Pull

Thanks to Petrenek fitness for video

The sumo deadlift high pull is a great exercise to learn how to move weight with the hips.  Try for full range of motion from shin to chin.  This exercise will wind you quick as it uses your entire body!

WOD

5 rounds of

21 x 95# SDHP

21 x Ring dips

WOD

Free Class

Today we had a free class at The "One life Center", A church office for summitview community church.

We worked on Squats, front squats, Overhead squats, Deadlifts, med ball cleans, press, push press, and push jerks.  We finished off with a lite set of push ups.

cleans

WOD

5-3-3-3-1-1-1 cleans for load

Yeah Burpies!

Free class this Saturday at the onelife center located on 29th street in Loveland just east of the railroad tracks and west of Garfield.  (old Millers Crossing Bar)  9:00 am, bring a friend!

Video From CrossFit Brisbane

WOD for time:

10 pull ups

20 1.5 pood kb swings

30 box jumps

40 push ups

50 situps

60 burpees

10 pull ups

Thank Mark for this one!

Get Ready?

Many people ask me what do I need to do to get ready for CrossFit?  Nothing.  You can't do much to get ready.  Come in and develop a habit of consistency.  Work on Form.  Ease into it slowly.  Don't worry you will feel it, even if you don't think you are doing much work.  But there is one thing you can do to help.  If you Smoke, do whatever it takes to quit!  See your doctor, and when your attempt to quit fails, try again!  This is more important than nutrition or any thing else you can do.  You can come and do CrossFit if you smoke, but in order to stick with it you will need to quit!  Check out the pictures below:

 

Healthy lung                                      Smokers lung      Any Questions?

WOD

"Randy"

75 x 75# power snatches for time.  Scale to ability.

General Physical Preparedness

Enlarge image  From crossfit.com

WOD

5-5-5-3-3-1-1 Back Squat

Angie

WOD

"angie" for time:

100 pull ups

100 pushups

100 situps

100 squats

must complete 1 exercise before moving on to the next.