Pikes Peak CrossFit

Pikes Peak CrossFit Thanksgiving

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.  
 

WOD 11-10-09/Cindy or Mary

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

OR

"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

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]

11-08-09/ "Filthy Fifty"

"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

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)

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

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

"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

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

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.

WOD 11-2-09/What the Snatch!?!

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Compare to 060720.

 

Heaving Snatch Balance...[wmv][mov]

Pressing Snatch Balance...[wmv][mov]

Snatch...[wmv] [mov] [link]