To keep you posted on my progress, partly due to your training, I have been PRing every week. I hit my old Hang Clean PR (185) for 5 reps 3 days ago, nailed 315 for 3 on squats yesterday, and DLed 305 for 2 last week. — Jacob

Fitness Image   Fitness Image

Interested in
joining?

The Gym:

130 Lipan St
Denver, CO 80223

Log in

Username

Password

Remember Me
Fitness Image   Fitness Image
Denver Gym Image   Denver Gym Image

WOD

Monday 2/08/2010 ***Push Press***

February 7th, 2010
by randy

Push Press 3-3-3-2-2-2-1-1-1 Reps

“The Finisher” Row 500m as fast as you can!

Today’s workouts:  noon, 5:30pm

Larry Emerson Creator Of Jen Bars is coming by at 6:30pm tonight with bars for sale and samples. They are delicious so plan on sticking around after the workout for a few.

From The CrossFit Journal January 2003:

The Push Press
a. Set up: The set up is the same as the shoulder press.
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1⁄4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended.

The Push Jerk:
a. Set up: The set up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or Squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.

Sunday 2/07/2010 ***CrossFit FootBall***

February 6th, 2010
by randy

This is Played in Four 7 Minute Quarters with a minute rest between Quarters and a 2 Minute Half-Time Rest.

Your score 7 Points, A TouchDown Each Time You Do:

15 Box Jumps (24″/20″)

10 Pull-ups

5 Hang Cleans (#135/#95)

Row 200m

You Score 3 Points, A Field Goal for each 50 Double-Unders or 25 GHD Back Extensions

In order to score you MUST complete ALL the reps during the quarter

(If you did Jackie yesterday, you may choose call an “audible”)

A BIG thanks and congratulations to everyone who participated in the 2010 Paleo Challenge. The winners were Darcy and Victor! Awesome Job! In terms of both body composition and performance, it was very apparent the improvements that everyone made. Whether you decide to embrace the Paleo Diet as part of your daily life or not, hopefully, you learned a few things about nutrition and about yourself that will continue to benefit you in the future. We are always here should you have questions…and of course there is a wealth of information online and in print. Continue to experiment and find out what really works best for you.

randy(author comment)

7th February 2010

at 11:22 am

team 1: 260
renee
christine
katie
mike
jessica

team 2: 229
ryan
darron
adrian
eric
glynn

You must be logged in to post a comment.

Saturday 2/06/2010 ***Jackie***

February 5th, 2010
by randy

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Don’t Forget…

Paleo Challenge Starts at 6:00pm at the Gym UFC 109 Starts around 8:00pm. Good Food. Fun Times Be There!

randy(author comment)

6th February 2010

at 11:20 am

glynn: 10:44
pete: 9:37
jim s: 10:21
kevin b: 10:05
john f: 9:46
christine: 10:40
renee: 13:00
danielle: 14:25
victor: 11:55
jerome: 12:20
john s: ?
mike s: 10:26
randy: 7:19

You must be logged in to post a comment.

Friday 2/05/2010 ***5 Rounds***

February 4th, 2010
by randy

5 Rounds For time
10 Squat Clean #135/#95
10 Floor Wipers #135/#95
10 KB Swing American #53/#35

Today’s Workouts:  6am, 7am, noon, Open Gym 1:30pm – 5:30pm

steve

5th February 2010

at 2:42 pm

Steve T: 9:15 (4 rds), 85# SC/FW, 35# KB americans
Monica: 14:16 45# SC/FW Rx KB
Lana: 14:56 25#SC, 35#FW, 26# KB
Carey: 15:05 45#SC/FW, 35# KB
Victor: 17:21 95#SC, 95#FW, 53#kb
Jaimie: 11:50 65#/95#/35#kb
Kristin: 13:36 55#/55#/26#kb
John M: 13:34 65#/95#/35#kb
Aaron: 19:32 125#SC/125#FW/35#kb
Steve: 19:26 95#/95#/53#Akb
Will: 15:08 Rx
Brittney: 14:54 45#/45#/26#kb
Kevin B: 15:05 Rx
Annah: 13:38 35#/35#/35#
randy: 12:41
brad: 16:53
mikes: 23:24
rick n: back sq 10x145x3 1x168-185-205 PR! then 3 rounds wod #95 #35 5:45
ian: xfd intro max rounds 7 minutes 4 pull-ups 10 push-ups 8 kb swings 4 2/3 (got the the kips 1st day!)
christine: xfd intro max rounds 6 min 6 wall ball, slam ball push-ups, kb swing
renee: xfd intro max rounds 6 min 6 wall ball, slam ball push-ups, kb swing

You must be logged in to post a comment.

Thursday 2/04/2010 ***Partner AMRAP 20***

February 3rd, 2010
by randy

Each Team Of 2 People Completes:
30 Wall Ball #20/#12
30 Slam Ball #20/#12
3 Tire Flips
As Many Rounds As Possible In 20 Minutes
These are teams numbers so the reps do not have to be evenly dispersed. However, each Rx’d # of reps must be completed by the team before moving to the next exercise.

Today’s Workouts:  6am, 7am, noon, 5:30pm, 6:30pm

For Potential NEW MEMBERS: We have had a few calls recently asking if we have a waiting list to join. We do not…Call today and come workout today! We have 5000 square feet of gym space and a lot of equipment. So while January 2010 has been our best month ever, don’t worry…we still have room for you AND your friends!

Don’t Forget We Are Having Our Paleo Challange Awards Party This Staurday Starting At 6:00pm. We’ll Also Be Watching UFC 109. Come Join Us For Some Great Food & Fun Even If You Are Not Part Of The Paleo Challenge.

randy(author comment)

4th February 2010

at 9:17 am

Steve T/Ian: 16# ball
Holly/Monica/Lora 8
Diane = injury
kristin/Darcy: 6 rounds #6 wall #10 slam
mike h: 10 rounds 10 wallball/slamball #12/#20
jaimie: 9:57 150 #12 wallball
amy v: 5 rounds 10 knee push-ups, 15 jumping ring pull-ups, 10 #45 floor wipers
Tom/Dan: 5 rds, 20# ball
Annah/Steve/Aaron: 8 rds (45/45/4) Annah: 10#, Steve: 20#, Aaron: 12#
Zach/Peter: 10 rds + 30 wall balls Rx
Brad & James: 9 2/3 + 1 flip
Jim S/Toby: 9
John f/John S: 8 1/3
Kevin/Lindsay/Eric: 5
John/Chris: 10
Alex/Ryan: 6
Danielle/Sandy: 6
Katie/Katrine: 6 1/3

Aaron: 3 unassisted kipping pull-ups! PR!!!!

You must be logged in to post a comment.

« Older Entries
Denver Gym Image   Denver Gym Image
 

Click to see all of our images

slide show

Crossfit Denver Products