CrossFit Denver: Community Weblog http://crossfitdenver.com/blog1/ CrossFit Denver’s WebLog is dedicated to you. Please use this web space as a place to learn, to teach, to ask questions, to comment and to take your health, fitness and enjoyment of life to the next level. We are working hard to build a close-knit community of people who, while leading vastly different lives, are committed to healthy lifestyles and intense CrossFit powered training. Soccer moms, professional athletes, elementary-aged kids and everyone in between...They are all exceeding what they thought was possible at CrossFit Denver! en Copyright 2008 Wed, 23 Jul 2008 21:23:09 -0700 http://www.sixapart.com/movabletype/?v=3.2ysb5-20051201 http://blogs.law.harvard.edu/tech/rss Thursday 7/24/08 **Nancy** 5 Rounds For Time:
400 meter run
15 #95 Overhead squat

 >>>>Post results to comments Here<<<<

]]> http://crossfitdenver.com/blog1/2008/07/thursday_72408_nancy.html http://crossfitdenver.com/blog1/2008/07/thursday_72408_nancy.html Wed, 23 Jul 2008 21:23:09 -0700 Wednesday 7/23/08 **Throwing/Running/Pull-Ups** For Time:
Throw #53 KB as far as you can, run to the pull-up bar and do 5 pull-ups, run to the kettlebell and throw it again, run back and do 5 pull-ups...this continues until the kettlebell travels 100 meters

 >>>>Post results to comments Here<<<<

]]> http://crossfitdenver.com/blog1/2008/07/wednesday_72308_throwingrunnin.html http://crossfitdenver.com/blog1/2008/07/wednesday_72308_throwingrunnin.html Tue, 22 Jul 2008 22:06:44 -0700 Tuesday 7/22/08 **Presses** Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
]]> http://crossfitdenver.com/blog1/2008/07/tuesday_72208_presses.html http://crossfitdenver.com/blog1/2008/07/tuesday_72208_presses.html Mon, 21 Jul 2008 21:26:01 -0700 Monday 7/21/08 **Team Cindy** Max rounds in 40 minutes of:

5 ring pull-ups

10 push-ups

15 bw squats

this will be done in 2 person teams, one person working at a time, with each person completing the entire round before the next person starts it

]]> http://crossfitdenver.com/blog1/2008/07/monday_72108_team_cindy.html http://crossfitdenver.com/blog1/2008/07/monday_72108_team_cindy.html Sun, 20 Jul 2008 21:27:15 -0700 Sunday 7/20/08 **Sprints**

We'll be at West Middle School running sprints...Yea!
5151 S. Holly St. 80111
We'll be measuring 40m, 60m, 100m, 400m

]]> http://crossfitdenver.com/blog1/2008/07/sunday_72008_sprints.html http://crossfitdenver.com/blog1/2008/07/sunday_72008_sprints.html Sat, 19 Jul 2008 19:37:29 -0700 Saturday 7/19/08 **Obstacle Course** We'll be meeting at CrossFit Parker Fire at 8:00 am to try out there new obstacle course. http://crossfitdenver.com/blog1/2008/07/saturday_71908_obstacle_coruse.html http://crossfitdenver.com/blog1/2008/07/saturday_71908_obstacle_coruse.html Fri, 18 Jul 2008 19:50:46 -0700 Thursday 7/17/08 **Deadlift** Deadlift -5-5-4-4-3-2-2-1-1

keep the form tight

]]> http://crossfitdenver.com/blog1/2008/07/thursday_71708_deadlift.html http://crossfitdenver.com/blog1/2008/07/thursday_71708_deadlift.html Wed, 16 Jul 2008 19:57:45 -0700 Wednesday 7/16/08 **P/U & BW Squats** http://crossfitdenver.com/blog1/2008/07/wednesday_71608_pu_bw_squats.html http://crossfitdenver.com/blog1/2008/07/wednesday_71608_pu_bw_squats.html Tue, 15 Jul 2008 21:39:52 -0700 Tuesday 7/15/08 **Run Clean Press** 5 Rounds For Time:
Run 200m
10 #95 Clean With Double Push Press
]]> http://crossfitdenver.com/blog1/2008/07/tuesday_71508_run_clean_press.html http://crossfitdenver.com/blog1/2008/07/tuesday_71508_run_clean_press.html Mon, 14 Jul 2008 22:13:45 -0700 Monday 7/14/08 **KB Hop**

5 Rounds For Time:
30 18" Vertical Jumps
30 #53 KB Swings

]]> http://crossfitdenver.com/blog1/2008/07/monday_71408_kb_hop.html http://crossfitdenver.com/blog1/2008/07/monday_71408_kb_hop.html Sun, 13 Jul 2008 20:53:14 -0700 Sunday 7/13/08 **L's & Ups** for time:
10-9-8-7-6-5-4-3-2-1
l-pull-ups
push-ups]]> http://crossfitdenver.com/blog1/2008/07/sunday_71308_ls_ups.html http://crossfitdenver.com/blog1/2008/07/sunday_71308_ls_ups.html Sat, 12 Jul 2008 21:08:58 -0700 Saturday 7/12/08 **Bars & Bells** Max Rounds In 20 Minutes
Run 50m
8 # 45 Bar Push-Press
Run 50m
8 #53 KB Swings
Run 50m
8 #45 Hang Squat Clean
Run 50m
8 #53 Goblet Squats]]> http://crossfitdenver.com/blog1/2008/07/saturday_71208_bars_bells.html http://crossfitdenver.com/blog1/2008/07/saturday_71208_bars_bells.html Fri, 11 Jul 2008 21:27:55 -0700 Thursday 7/10/08 **Handstands & Make-Up** We'll be working on handstands, HSPU, Double-Unders and L-Sits
Also a make-up day for any workouts you may have missed or may want to try]]> http://crossfitdenver.com/blog1/2008/07/thursday_71008_handstands_make.html http://crossfitdenver.com/blog1/2008/07/thursday_71008_handstands_make.html Wed, 09 Jul 2008 20:06:06 -0700 Wednesday 7/09/08 **Run-Pull-Thrust** For Time:
Run 200m
30 Pull-Ups
30 #45 Plate Thrusters
Run 400m
20 Pull-Ups
20 #45 Plate Thrusters
Run 800m
10 Pull-Ups
10 #45 Plate Thrusters ]]> http://crossfitdenver.com/blog1/2008/07/wednesday_70908_runpullthrust.html http://crossfitdenver.com/blog1/2008/07/wednesday_70908_runpullthrust.html Tue, 08 Jul 2008 20:43:53 -0700 Tuesday 7/08/08 **Muscle-Ups &KB**
**Muscle-Ups &KB**
For Time:
5/24
4/18
3/12
2/6
1/1
Muscle-Ups/#53 KB Swings (American)]]> http://crossfitdenver.com/blog1/2008/07/tuesday_70808_muscleups_kb.html http://crossfitdenver.com/blog1/2008/07/tuesday_70808_muscleups_kb.html Mon, 07 Jul 2008 22:21:18 -0700