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Comments
we worked on back squats
5 x 95
5 x 145
5 x 165
3 x 185
balance and stability
2 ball push-ups
ball dumbbell shoulder press
workout
21-15-9
pull-ups
burpees
then run 1300m
14:30
Posted by: randy | May 7, 2008 09:05 AM
deadlift
5x95
5x145
5x145
3x175
2x175
3x195
2x205
1x215
#20 wallball
10 rounds of 8 reps on the minute
14.0
13.2
14.1
12.7
13.3
15.0
13.0
14.2
13.8
14.2
Posted by: randy | May 7, 2008 09:07 AM
5/10/2008
helen: 10:47
this was after a 2.5 hour kettlebell seminar and pose running intro.
Posted by: randy@crossfitdenver.com | May 13, 2008 05:42 AM
5/12/2008
warmed up with some kettlebell juggling, little 2 ball push-up work after wards
workout was the bear complex. we found that oly lifting shoes really make a significant difference!
round 1 #45
round 2 #65
round 3 #65
round 4 #75
round 5 #65
ohs improved throughout as did range of motion and squat depth
Posted by: randy@crossfitdenver.com | May 13, 2008 05:44 AM
diane: 6:47
#185 1st 11 dl then #165
hspu in all round but will need to improve upon rom
Posted by: randy@crossfitdenver.com | May 15, 2008 10:29 PM
standing distance jump
8', 8'2", 8'6", 8'3"
running distance jump
10'5", 10'3", 10'4", 10'3", 10'7"
Posted by: randy@crossfitdenver.com | May 19, 2008 09:14 AM
ball bench press
65x5
95x5
105x5
135x3 3 sets
standing press
45x5
65x5
95x5
105x3
push-up-overhead press, shoulder roll workout
1-2-3-4-5-6-7-8-9
8-7-6-5-4-3-2-1
Posted by: randy@crossfitdenver.com | May 19, 2008 09:17 AM
3 rounds of 3x10 bench press and run 200m
round 1: 3:50 (#95 bp on ball)
round 2: 7:15 (#115 on ball, then push-ups, problem with shoulder coming over bench)
round 3: 4:06 (#30 db bp)
Posted by: randy@crossfitdenver.com | May 19, 2008 10:59 AM
5/18/2008
4 rounds for time:
10 squat clean #115
10 burpees (1 foot jump)
run 200m
13:15
rd1: 2:27
rd2: 3:22
rd3: 3:55
rd4: 3:31
Posted by: randy@crossfitdenver.com | May 20, 2008 09:17 PM
deadlift:
185x3
195x3
205x2
215x2
225x1
235x1
7x7 for 5 minutes with 5 minutes rest jumping p/u and thrusters
8 rounds #35 db
8 rounds
7 rounds bar
Posted by: randy@crossfitdenver.com | May 27, 2008 08:25 AM
fight gone bad as rx'd
122+80+100=302 pr!
toughest workout to date
Posted by: randy@crossfitdenver.com | May 27, 2008 08:27 AM
linda 13:19
130 dl
85 power clean
40 db ball bench press
started with some ball push-up & press practice. ended with l-sit work and then 15 kte
up almost 12 pounds of muscle in 22 days...this is working exactly as planned!
Posted by: randy@crossfitdenver.com | May 27, 2008 09:14 PM