Pikes Peak Crossfit

Rest Day

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CrossFit Certification Seminars, Fort Dix, Rogue Fitness, Fort Campbell

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"Deadlift: Back Angle" by Mark Rippetoe - video [wmv] [mov]

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Rest Day Workout

8 wall ball

8 push ups

8 sit ups

200m run

how many rounds in 15 minutes?

WOD 11-23-08

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Scaled versions supplied by Brand X CrossFit:

Big Dawgs:
as Rx’d

Women 1 pood KB (35 pounds)

Pack:
Three rounds for time of:
15 Knees to elbows
1 pood (35 pounds) Kettlebell swing, 15 reps
15 Push-ups
15 foot Rope climb, 1 ascents
20 inch Box jump, 15 reps
15 Back extension
Walking lunge, 100 ft

Women - Kettlebell or Dumbbell 24 pounds

Puppies:
Three rounds for time of:
10 Knees to elbows (or progression)
15-20 pound Kettlebell swing, 10 reps
10 Push-ups
3 Beginner Rope Climbs
12-15 inch Box Step ups, 10 reps
10 Back extension
Walking lunge, 50 ft

Post time to comments.

Compare to 040905.

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"Going Overhead with Adrian Bozman Part 2: The Push Press", CrossFit Journal Preview - video [wmv] [mov]

WOD 11-22-08

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

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Chris H, CrossFit Alpha, The South Pole

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"Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]

WOD 11-21-08

The "Chief"

3 minutes of: = 1 Rounds

3 power clean (men #135 women #85)

6 push-ups

9 Squats

Rest exactly 1 minute between rounds.

5 rounds total

The Chief ...[wmv][mov]

Post time to comments.

Compare to 081022.

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"Up to My Ass in Crevasse" by Vince Shimp as told by Paul Eich, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

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"Training with Jim Baker, Part 2: Mary Conover", CrossFit Journal Preview - video [wmv] [mov]

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Rest Day Workout
3 rounds:

100 jump rope singles, 25 jumping pull ups, 15 wall ball 14/20, 5 burpies

WOD 11-19-08

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Scaled versions supplied by Brand x CrossFit:

Big Dawgs and Pack:
As Rx’d

Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups

Buttercups
3 rounds
run 200 M
12 beginner or assisted pull ups

Why Pose Run? Brian MacKenzie ...[wmv][mov]

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]

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]

Compare to 080924.

Last posted:

Devlin:24,15,14,12,15,12=92 6 1/2 rnds
Van Dyke:20,19,16,17,17,19=108 6 rnds
Fox: 12,7,6,6=31 4 1/2 rnds.

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Roy Wallack, CrossFit Certification Seminar, CrossFit Marina

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"Frianebeth" by Mike G - video [wmv] [mov]

WOD 11-18-08

Push Jerks 1-1-1-1-1-1-1 reps

Push Jerk...[wmv][mov]
Push Jerk (behind the head)...[wmv][mov]

Push Jerk Elements...[wmv][mov]

Push Jerk Benefits ...[wmv][mov]
Push Jerks: Dave Opens His Hips...[wmv][mov]

Post loads to comments.

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"Tanya Wagner is a Beast" Part 2 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv][mov]

WOD 11-17-08

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled versions supplied by Brand X CrossFit:

Big Dawgs:
as rx’d
women 35#

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Helen...[wmv] [mov]
Helen: Camp Liberty, Baghdad...[wmv][mov]
Helen Challenge: CrossFit Los Angeles ...[wmv][mov]
Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
Helen: Sub-7:00 (OPT)...[wmv][mov]

Post time to comments.

Previous Times:

Luke 9:36

Rick 14:10

William 13:55 #26 KB & Assisted Pull-ups

Compare to 080821.

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CrossFit Certification Seminars, CrossFit Montclair and CrossFit One World and CrossFit Level 2 Certification Seminars, CrossFit One World and East Coast CrossFit (Private)

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"Presence", CrossFit Level 2 Certification Seminar - video [wmv] [mov]

Rest Day

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"Fran" by Connor Martin, CrossFit Kids - video [wmv] [mov]

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"The Politics of CrossFit", CrossFit Journal

Start something in comments.

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Rest Day Workout
30 Deadlift
30 Kettle or Dumbellbell swings
400 meter run
20 Deadlift
20 Kettle or Dumbellbell swings
400 meter run
10 Deadlift
10 Kettle or Dumbellbell swings
400 meter run
Today's Workout Video

WOD 11-14-08/ Coop's 40th Birthday

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Big Dawgs
as Rx’d

Women - 65#

The Porch:
Five rounds for time of:
95 pound Hang Power Snatch, 10 reps
Run 400 meters

Women 65#

Pack:
Five rounds for time of:
65 pound Hang Power Snatch, 15 reps
Run 400 meters

Women - 45#

Puppies
3 rounds for time of:
25-35 pound HPS, 15 reps
400 meter run

Buttercups
3 rounds for time of:
PVC pipe-25 pound HPS, 15 reps
200 meter run

Hang Power Snatch... [wmv] [mov]

Why Pose Run? Brian MacKenzie ...[wmv][mov]

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]

Download 64_07_Efficient_Running.pdf

Download 64_07_PoseRun_Techniques.pdf

Intro to Pose.MOV

Intro to Pose.WMV

Post time to comments.

Compare to 080426.

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"Going Overhead with Adrian Bozman", CrossFit Journal Preview - video [wmv] [mov]