Pikes Peak Crossfit

No more exuses

See You at the Gym!

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Rest Day

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"Makimba", CrossFit Kids - video [wmv] [mov]

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Navy Wrestler Makimba Mimms claims permanent disability after kid's workout - [pdf]

Post thoughts to comments.

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Rest Day Workout

'The Baseline"

400  meter sprint

10 pull-ups

20 pushups

30  sit-ups

40 squats

1 round for a baseline test,

3 rounds for a workout.

WOD 08-19-08

Deadlift 1-1-1-1-1-1-1 reps

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]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Post loads to comments.

Compare to 080410.

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Kyle Maynard, CrossFit Journal Preview - video [wmv] [mov]

WOD 08-18-08

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Scaled Version of Workouts supplied by Brand X CrossFit.

Big Dawgs and Pack:
As Rxd

Puppies:
Cut the work in half!

Buttercups:
Do three rounds of work:

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Tabata Something Else, Rob Miller...[wmv][mov]

Compare to 080202.

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CrossFit Certification Seminars, Rainier CrossFit and GSX CrossFit

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CrossFit Radio - video [wmv] [mov]

WOD 08-17-08

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Brand X Scaled Versions:

Big Dawgs:
As Rx’d

Women - 95#

The Porch:
Three rounds, 9-6- and 3 reps, for time of:
135 pound Thruster
Muscle-ups

Women - 95#

Pack:
Three rounds, 15-12- and 9 reps, for time of:
95 pound Thruster
Seated Muscle-ups

Women - 65#

Puppies:
Three rounds, 12-9- and 6 reps, for time of:
45-65 pound Thruster
Squat Muscle-ups

Buttercups:

Three rounds, 12-9- and 6 reps, for time of:
15-25 pound Thruster

Squat Muscle-ups

Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
Muscle-up...[wmv]
Muscle-up/False Grip Demo...[wmv]
False Grip Explanation/Demo...[mov][wmv]
Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]

Post time to comments.

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"Helen" by Dutch Lowy and Jessica Langford - video [wmv] [mov]

Rest Day

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John Welbourn, CrossFit Balboa and the New England Patriots

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"Every Second Counts - The Movie", Out Take 1 - video [wmv] [mov]

Workout:

5hspu 5 GI-Jane pull ups 20 squats

5hspu 10 GI-Jane pull ups 40 squats

5hspu 15 GI-Jane pull ups 60 squats

5hspu 20 GI-Jane pull ups 80 squats

for time.

WOD 08-15-08

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Big Dawgs:
as Rx’d

The Porch:
For time:
45 Pull-ups
45 Ring Dips
35 Pull-ups
35 Ring Dips
25 Pull-ups
25 Ring Dips
15 Pull-ups
15 Ring Dips
5 Pull-ups
5 Ring Dips

Pack:
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Puppies
For time: 
30 Pull-ups *
30 Ring Dips **
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

* Sub assisted pull ups or beginner pull ups if you are unable to do pull ups, mixing and matching okay

** Sub dips or bench dips if you are unable to do ring dips, mixing and matching okay.

Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]
Ring Dips... [ wmv]

Post time to comments.

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CrossFit Kids

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The Fall with Brian MacKenzie, CrossFit Endurance - video [wmv] [mov]

WOD 08-14-08

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Big Dawgs:
As Rx’d

The Porch:
Three rounds for time of:
35 Double Unders
35 Hip Extensions
35 GHD Sit-ups

Pack:
Three rounds for time of:
25 Double Unders
25 Hip Extensions
25 GHD Sit-ups

Puppies:
Three rounds for time of:
10 Double Unders
10 Back Extensions
10 GHD Sit-ups

Buttercups:
Three rounds for time of:
10 Double Unders
10 Back Extensions
10 Sit-ups

* If you cannot do double unders you can sub tuck jumps.

** If you are unfamiliar with the GHD sit up be very careful.  If you are not used to the stimulus you should start by only going to parallel and only using buttercup numbers.

Basic Bounce, Buddy Lee...[wmv][mov]
Fixing the Basic Bounce, Part 1, Buddy Lee...[wmv][mov]
Fixing the Basic Bounce, Part 2, Buddy Lee...[wmv][mov]
Double-Unders, Buddy Lee...[wmv][mov]
Hip Back Extension...[wmv]
Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]
Glute-Ham Sit-up...[wmv1] [wmv2]

Post time to comments.

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Barbell Positioning, Mark Rippetoe - video [wmv] [mov]

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Idea Paint, a great idea!

WOD 08-13-08

"CrossFit Total"

Click above for rules.

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

CrossFit Total (Nicole & Zac)...[wmv][ mov]
Post total to comments.

Compare to 080728.

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Quinn Myers - Bergen, Norway

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Intensity by Maggie Dabe-Colby, CrossFit Certification Seminar - video [wmv] [mov]

Rest Day

Rest Day

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Forward Roll, Roger Harrell - video [wmv] [mov]

Rest Day Workout
5-10-15-20-25-30 Deadlift 3/4 bodyweight
30-25-20-15-10-5 Push up

WOD 08-11-08

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Big Dawgs:
As rx’d

women - 65#

The Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups

women 65#

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

women 45#

Puppies:
10 Sit-ups
10 Hip & Back Extensions
10-20 pound Thrusters, 20 reps
20 Beginner or assisted Pull-ups

20 Sit-ups
20 Hip & Back Extensions
10-20 pound Thrusters, 15 reps
15 Pull-ups

30 Sit-ups
30 Hip & Back Extensions
10-20 pound Thrusters, 10 reps
15 Pull-ups

Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]
Glute-Ham Sit-up...[wmv1] [wmv2]
Hip Back Extension...[wmv]

Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

Post time to comments.

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CrossFit Certification Seminars, CrossFit San Diego and CrossFit Training Center, Virginia Beach

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Hollow Rock, Jeff Tucker - video [wmv] [mov]