Pikes Peak CrossFit

WOD 11-10-09/Cindy or Mary

2009-11-09T19:23:46-07:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Compare to 090824.

Edward pushing through "Filthy Fifty" burpees.

WOD 11-9-09/All About Choices

2009-11-08T18:49:23-07:00

Run 5k or

Row 6k or

400m Walking Lunges

Walking Lunges...[wmv][mov]

Row Corrections, Ia, Greg Hammond, C2 ...[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 ...[wmv][mov]
Row Corrections, IIa, Greg Hammond, C2 ...[wmv][mov]
Row Corrections, IIb, Greg Hammond, C2 ...[wmv][mov]
Row Corrections, IIIa, Greg Hammond, C2 ...[wmv][mov]
Row Corrections IIIb, C2 ...[wmv][mov]

Pikes Peak CrossFit Thanksgiving

2009-11-07T21:53:13-07:00

On Thursday November 26th, Pikes Peak CrossFit will be hosting the 2nd annual Pikes Peak CrossFit Thanksgiving. On this day we will gather in merriment, and feast in a non-glutenus fashion. All are welcome with friends and family. Bring a dish to share and hang with like minded friends. A sign up will follow at the gym soon.

11-08-09/ "Filthy Fifty"

2009-11-07T21:09:02-07:00

"Filthy Fifty"

For time:
50 Box jump, 24 inch box/ 20 inch
50 Jumping pull-ups
50 Kettlebell swings, 1 pood #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/ #15 ball
50 Burpees
50 Double unders

Filthy Fifty...[wmv][mov]
Filthy Fifty, CrossFit Camp Pendleton ...[wmv][mov]
Post time to comments.

Compare to 090719.

Enlarge image

UCLA by CrossFit Proper

Studies in Nutrition with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

2009-11-06T20:35:35-07:00

Enlarge image

Chris Miramontes, "Gym in a Box"

"DT" by CrossFit Los Angeles - video [wmv] [mov]

Rest Day Workout

5 rounds for time of:

5 power cleans, 135 lbs (85 lbs)

15 wall ball shots, 20 lbs (15 lbs)

2009-11-05T20:38:14-07:00

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Learning to Snatch, Coach Burgener...[wmv][mov]

Dutch Does Snatch Drills w/ Coach Burgener (CFJ Preview) ...[wmv][mov]

Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Balance-Finding Max Analysis...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
Snatch: Jump and Land, Coach Burgener...[wmv][mov]
Snatch: Three Pulls, Coach Burgener...[wmv][mov]
Split Clean and Jerk...[mpg] [rmvb]
Split Jerk Intro, Mike Burgener...[wmv][mov]
Split Snatch - Josh Everett...[wmv][mov]

Compare to 070109.

4:30 Crew working hard at "What the Snatch"

Jamie, Shannon, Jenny B, Art, and Paul K.

"Heel Strike", CrossFit Endurance - video [wmv] [mov]

WOD 11-5-09/Pull-ups, Lots of Pull-ups

2009-11-04T19:03:26-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Compare to 090813.

WOD 11-4-09/Crossfit Total

2009-11-03T20:25:44-07:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091013.

Enlarge image

56th Security Forces Squadron, Luke AFB Combat PT Course

CrossFit Total (Nicole & Zac)...[wmv][ mov]

Back Squat Geometry, Mark Rippetoe ...[wmv][mov]

Shoulder Press Intro...[wmv][mov]

Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]

WOD 11-3-09/Baseline Workout

2009-11-02T21:04:01-07:00

Baseline

Run 400 m

10 pull-ups

20 push-ups

30 sit-ups

40 squats

You may chose to "sprint" the WOD, completing one round to compare or establish your baseline time or complete 3 full rounds.

New Hours

2009-11-01T18:52:58-07:00

We are changing the afternoon hours once again. The new hours will be 4:30 and 5:30 from Monday through Friday. All other times will remain as is.