CrossFit Loveland

What is CrossFit?

This is a great video, if you want to try crossfit call Dave at 970-203-0759 or e-mail crossfitloveland@q.com

WOD

3-3-3-3-3 Front Squats for Load

Two friends

Craig and Chris experiencing their first scaled version of "Elizabeth"

A great benefit of Crossfittin at an affiliate is the comraderie that just naturally happens when you get a group of people suffering with a purpose together.

WOD
If you were in yesterday do 
"Diane"
21-15-9 reps of:
225# deadlift
Handstand Push ups

If you weren't in yesterday do
"Elizabeth"
21-15-9 reps of
135# cleans
ring dips 

Finisher shuttle runs with prowler sled.

Power, strength, and body control

WOD
For time:
12 Hang Power cleans @ 155#, 105#, scale as needed; 24 deadlifts; 16 ring rows
9   Hang Power cleans, 18 deadlifts, 12 ring rows
6   Hang Power cleans, 12 deadlifts, 9 ring rows 

Foam Rolling Part II from Jon Gilson on Vimeo.

Over training or under recovering?

Taking fish oils, using ice, trigger point therapy, and foam rolling all help us recover from the beating we give ourselves on a regular basis.  Don't forget to eat as paleo/zone as possible to ensure your body has the building blocks to repair itself.  Check out this video about foam rollers:

Foam Rolling: Part I from Patrick Cummings on Vimeo.

WOD
5-5-5-5 OHS for load
then

3 rounds of
run/row 400 meters
12 OHS 95# or sclaed to ability
21 KTE
for time

Just plain fun

 
It is just plain fun when you get a group of guys and gals to push each other to the limit.  That is part of the reason we see results when others stagnate.  We will have a free class this Saturday at 9:30 AM.  Come play with us.  If it is your first exposure to Crossfit, don't worry we will teach you and scale the workout.

WOD
5 rounds for time
3 x deadlift at 8o% of 1 rep max or 315# , back position is the determiner for your weight.
6 x Hand Stand Push ups
9 x heavy kb swings

Stay active, keep having fun!

Frank enjoys crossfit.  By staying fit he also enjoys his outdoor hobbies.

WOD
press 3-3-3-3-3
Then work on muscle up transitions or handstand holds.

Fit Couple

Barry Klinger and his fiance enjoying their vacation last July.  Thanks for working out with us this summer!

WOD
4 rounds for time
100 ft walking lunge w/2 35# kb
30 x box jumps 24" box
20 weighted pull ups 30#

Jerk it!

Steve executes a push jerk with a huge load of weight.  Learning to use your whole body to move a load safely is a functional skill.  This movement requires strength, agility, and a strong core.  While rolling around on a stability ball may be somewhat useful, functional fitness is using your body for the function it is designed for.

WOD
row a 1 K for time
then 7 rounds for time of
7 pullups
7 Ring dips

Colorado Run

 
JOSH needs to teach Daddy how to run.
WOD
If you didn't run
50 x OHS with bar
40 x kb swing(70,50,35,15)
30 x ring push ups
run a blockbuster 200
100 situps
run a blockbuster 200
30 x ring push ups
40 x kb swing
50 OHS with bar

programing by Mark, I think he was inspired by crossfit Verve down in Denver.

Explode

It is always fun to combine explosive movements with heavy lifting.  Todays couplet involves deadlifting and box jumps.  Go Fast, Go heavy, but think about keeping your back in a extended position while under load.

WOD
5 Rounds for time
10 Deadlifts bw (scale heavier or lighter depending on your strength)
20 box jumps

cool down with slosh pipe holds, walking, and stretching.