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Workout 8/18/14

SS1:Back Squat 6×[email protected]%

SS2: Accumulate 40 Pull ups in the most difficult way possible, weighted, strict, C2B etc.

WOD:For time:10-1 Inversion
10 Burpee Box Jumps
1 Wall Ball
9 Burpee Box Jumps
2 Wallballs………….

1 Burpee Box Jump
10 Wall Balls


Post time to comments!



Workout 8/14/14

SS2: 4×3 Split jerk out of rack

WOD:10 Minutes for reps of:
1 Power snatch 95/65 ADV: 115/75
1 Over the Box Jump (Anyhow, lateral, forward facing, touch or no touch) 24/20
2 Power Snatch
2 Over the Box Jump
3 Power Snatch
3 Over the Box Jump
ETC. until time is up

Core:10 Turkish Get ups each side as heavy as possible

Post reps to comments!


Workout 8/13/14

SS1:Back Squat 6×[email protected] 80%

SS2:5-7 Minutes Working on Whatever Handstand Skill the athlete is trying to master: Handstand walks, Handstand holds without wall, Handstand push ups (strict and kipping), shoulder touches, Handstand holds w/ wall, wall walks.

500 Meter Row
Rest 3 Minutes

*the 3 Minute rest should allow for larger classes to have everyone use the rower, if an athlete has to wait longer than 3 Minutes between attempts for a rower to become available, it’s fine, but everyone should try to stay as close to that 3 Minute rest as possible.

Post row times to comments!


Workout 8/12/14

SS1: 10 Minutes to establish a 1RM 3 Position Snatch (top down) Power Position (shoulder parallel with bar, no forward lean, knees push forward similar positioning to a jerk dip but the bar is at the hips) top of knee, ground.
*The Rep from the Ground should be touch and go, do not reset or unload your body at the bottom. ALL SQUAT

SS2: 4×8 Snatch Grip Romanian Deadlift

WOD:For Time:
10 Clean and Jerks 135/95
10 Pull ups
8 Clean and Jerks 135/95
10 Pull ups
6 Clean and Jerks 135/95
10 Pull ups
4 Clean and Jerks 135/95
10 Pull ups
2 Clean and Jerks 135/95
10 Pull ups

Core: 8 Round Tabata Weighted sit ups with plate 25/10

Post time to comments!


Coaches Corner


This post started out as being ten rules to becoming a productive member of the Crossfit Longmont community. However once I delved into trying to find ten things our wonderful member population was doing wrong, I failed miserably. At first I was discouraged that I couldn’t find ten things that I thought a certain percentage of our athlete base could improve upon. Now I am proud that we have such awesome members. You do things like help keep the bathrooms clean, put away equipment after you are done, help police your children. In the end I was only able to come up with three rules, which are intended to be somewhat humorous.


Rule #1: Dropping of open bars and how it directly correlates to Sarge’s high blood pressure.

  IF IT DOESN’T HAVE BUMPERS DO NOT DROP IT!!!  It gives me an anxiety attack when I see a open bar drop from overhead level then bounce and rattle until it comes to a stop. If this is a choice that was made to avoid a trip to the emergency room then there is no problem. However, if you made a conscious decision to do this because you were to lethargic to set it down properly then, you are WRONG. Same thing goes for kettle-bells, rowers, boxes, fans, and metal weights. Basically if you are dropping anything besides a bar with proper bumpers, you are contributing to Rocky’s receding hairline, Robert’s chronic eye twitch, Sarge’s high blood pressure, Frank’s mental anguish, and Tricia’s stress headaches.


Rule #2: Try to be somewhat neat when applying chalk.

It seems as if some of us are trying to recreate the famous Lebron James heavy hand chalk and blow into the air, as we are getting ready for our pull-ups. Just a little rub down on the hands will do wonders for your sweaty palms. Try to keep the majority of the excess in the bucket. Also, taking a bar of chalk back to the bar with you often ends up underneath someone’s foot, and it is quite amazing how they crumble into a dusty nothing. Lastly this should almost go without saying but, writing on the ground to keep track of reps, rounds, whatever, is heavily frowned upon.


Rule #3: Protocol of box stacking.

When stacking boxes use this simple yet fool-proof protocol. “A box may only be stacked on a smaller box” think Russian dolls here. If a box gets stacked on a same size or larger box; it makes it hard to take them apart. Pretty simple, eh? Refer to Coach Franks facebook page for more info on proper stacking technique.


Coach Robert



Workout 8/11/14

SS1: Back Squat 6×[email protected] 80%

SS2: Accumulate 40 Pull ups as difficult as possible, Weighted, strict, C2B, Butterfly Kip, regular kip etc.
*Box Pull ups should not be done, This is time for athletes to work on whatever pull up skill they are trying to master.

WOD: For Time:
400 Meter Run
20 T2B
30 Thrusters 65/45
800 Meter Run
30 Thrusters 65/45
20 T2B
400 Meter Run

Post time in comments!


Workout 8/8/14

SS1:a.) 6×2 Back Squat @80%


SS2:b.) 6x ME Ring Dips

*Strength and skills should be performed in alternating sets


WOD:20 Minute alternating EMOM

100 Meter Sprint

10 Burpees


Core: 50 WTD Sit ups w/plate 45/35, 1 Max Plank hold, 50 Good Mornings with Barbell, 1 ME Wall Sit (below 90 degrees the whole time)