Crossfit Denver 303-482-2420 > Colorado's first Crossfit affiliate and best personal training » RMHP http://www.crossfitdenver.com CrossFit Denver 303-482-2420 Colorado's First Public CrossFit Affiliate And Best Personal Training Thu, 29 Jul 2010 03:37:47 +0000 http://wordpress.org/?v=2.8 en hourly 1 Tuesday 1/05/2010 ***Intro, Press, Push-Press, Squat*** http://www.crossfitdenver.com/2010/01/tuesday-1052010-intro-press-push-press-squat/ http://www.crossfitdenver.com/2010/01/tuesday-1052010-intro-press-push-press-squat/#comments Tue, 05 Jan 2010 20:54:10 +0000 randy http://www.crossfitdenver.com/?p=3598 I am really looking forward to seeing some new faces along with the “strong and the brave” people who have improved their lives through the AWE Center in 2009.

We have lots of new equipment, so get ready to learn lots of new things and make even faster progress in 2010!

Today we’ll talk a little about the program and then do a little weightlifting….Press, Push-Press and if we have time the BW Squat.

]]> http://www.crossfitdenver.com/2010/01/tuesday-1052010-intro-press-push-press-squat/feed/ 0 Wednesday 12/16/2009 ***New Stuff!*** http://www.crossfitdenver.com/2009/12/wednesday-12162009-new-stuff/ http://www.crossfitdenver.com/2009/12/wednesday-12162009-new-stuff/#comments Thu, 17 Dec 2009 00:37:58 +0000 randy http://www.crossfitdenver.com/?p=3448 We loaded up new bars, bumper plates and boxes in the AWE Center and prompty put them to good use.

Worked on deadlift and box jump progressions.

4 rounds for time
10 Deadlift
10 Step-ups

]]> http://www.crossfitdenver.com/2009/12/wednesday-12162009-new-stuff/feed/ 1 Friday 12/11/2009 ***Rowing Helen*** http://www.crossfitdenver.com/2009/12/friday-12112009-rowing-helen/ http://www.crossfitdenver.com/2009/12/friday-12112009-rowing-helen/#comments Sat, 12 Dec 2009 00:36:48 +0000 randy http://www.crossfitdenver.com/?p=3406 4:00pm
 3 rounds
row 400/350/300m
21 #35 kb Swings
12 ring rows:
jane:  15:51
chris: 15:31 (push-Ups)

4:45pm (times a little slower as 3 people using rower)
3 rounds
row 400
21 #35 kb Swings
12 ring rows:
karen: 19:49
stacy: 19:42 (200m push-ups)
angela: 18:28

]]> http://www.crossfitdenver.com/2009/12/friday-12112009-rowing-helen/feed/ 0 Wednesday 12/09/2009 ***A New Rower!!!*** http://www.crossfitdenver.com/2009/12/wednesday-12092009-a-new-rower/ http://www.crossfitdenver.com/2009/12/wednesday-12092009-a-new-rower/#comments Fri, 11 Dec 2009 23:03:59 +0000 randy http://www.crossfitdenver.com/?p=3403 4:00pm
breathing ladders press, row, sit-up:
chris: #12/15, 1013m/15, 15
jane: #12&#10/15, 1026m/15,  15
nicole:  #12/#8/, 1235m/15,  15

 

4:45pm
we used the rower as the timer 500m with rope skip, kb swings, sit-ups, press & lunge steps for max reps
jim:  144.9
karen: 214.3
nancy: 220.9
barb: 230.5
angela: 216.2
stacy: 237 (300m)

]]> http://www.crossfitdenver.com/2009/12/wednesday-12092009-a-new-rower/feed/ 0 Wednesday 12/02/2009 ***20/20*** http://www.crossfitdenver.com/2009/12/wednesday-12022009-2020/ http://www.crossfitdenver.com/2009/12/wednesday-12022009-2020/#comments Wed, 02 Dec 2009 21:48:07 +0000 randy http://www.crossfitdenver.com/?p=3348 Max Reps going 20 Seconds Work, 20 Seconds Rest for 8 Rounds of:

KB Swings
Push-Ups
Rope Skip
BW Squats

1 Minute Rest Between Rounds

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