CrossFit Loveland

Are you ingesting poison?

A lengthy video, but very informational.

WOD
7 rounds for time
8 x snatches
run a Blockbuster 200

He's Back!

Frank is back from knee surgery!  Good to have you back!

WOD
5 rounds for time of:
3 x clean and jerks @135#
9 x pull ups
9 x ring dips

Cindy

Today's workout is Cindy.  As many rounds as possible (AMRAP) in 20 minutes of
5 pull ups, 10 push ups, 15 squats.  This will determine your anaerobic threshold for this combination.  Or think in terms of Max VO2.  Your score will be recorded then you can compare it sometime down the road and see if you have improved.  This trains your Body's ability to  convert lactic acid to energy.  Threshold pace means that you are going as fast as you can go without having to stop.  You are working a combination of anaerobic and aerobic systems hence the name threshold pace.

WOD
"Cindy"
AMRAP in 20 minutes of:
5 pull ups
10 pushups
15 squats

Superplank

WOD

6 rounds of the following for time:
8 x bw deadlifts
16 x box jumps
8 x super planks
16 situps

Deadlift

I was asked by a client today what the purpose of crossfit was and why we worked on deadlifts. Great question!  The answer in  what crossfit is.  Constantly varied functional movements performed at high intensity.  

We are training for the unknown, with movements we do in life and the body was meant to do.  Say we have an elderly lady.  I imagine her doctor isn't going to prescribe deadlifts if she has low back problems.  But if you ask him can she carry a sack of groceries and set it down on the doorstep, unlock her door and pick them up once she opens the door he will answer yes.  We might as well learn to do this without hurting ourselves.  Back position in the deadlift is needed by everyone!

Cleans are another great exercise.  When do we use this in life?  Ever buy a 40# sack of dog food at Sam's Club?  Cleans prepare you to move the load (dog food) efficiently without hurting yourself!

A firefighter is going to benefit from the constantly varied prescription because he/she doesn't know exactly what to expect when they are answering a call.  The same goes for all of us.  We don't know what life will throw at us.
Check out Coach Glassman explaining the deadlift in this video.

WOD
Deadlift 5-5-5-5-5 for load

Positive peer pressure

We had two different workouts today.
For the 3 day a week folks we did some work on low bar back squats
WOD
5-5-5-5-5 for technique and load then the fun began

P1 row 250 while
P2 20" box step ups holding 35# Kettle bell in rack position until p1 completes row
then switch places.  3 rounds

Then P1 airdyne for .50 miles
  P2 does ball slams until p1 is done then switch go through 3 times

WOD for 5-6 times per week folks
5 rounds for time of
Bodyweight back squats for max reps
pull ups for max reps
Bodyweight Bench press for max reps

Scalable

Our workouts are scaled to ablity and fitness level.  Tara is learning the snatch.  When we are finished she will be moving much more weight.  It is exciting to teach people how to lift and watch their confidence grow.

WOD
5 rounds for time
9 x Sumo Deadlift High Pull @75#
9 x pull ups
9 x Snatch @75#
9 x situps

Big medicine

Some of our workouts may look unreasonable.  Don't worry we scale reps and weight to find the right mix for each person.  Eventually you get to where you can do them as RX'd.  Our workouts work because they push you beyond what you think is possible.  If you never get nervous before your workout, you aren't pushing yourself hard enough.

 Morning class pushing their limits!
WOD
for time:
50 pull ups
400 meter row
21 x 95# thrusters
800 meter row
21 x 95# thrusters
400 meter row
50 Pull ups

What an athlete!

Watch this video as an 82.5 kg man does a combined total of 405kg in the snatch and clean and jerk.  He can handle this weight safely because he maintains his lumber curve through out the lifts!  If we have trouble getting low we need to work on our flexiblity and strength!

I am the most handsome and fit boy in the whole world!

Thanks for the plug in Health Line Jade!

Todays WOD
7 rounds on a 3 minute interval
3 heavy back squats
Row 100 meters as fast as you can
start heavy and go up in weight as you progress through the set, you May NOT go lower in weight once you add it to the bar!