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@crossfitelevation
Friday Night Lights is the place to be! Just look at @tjdutty @thebossom and @sirboner repping out their 50 interlocked arm sit-ups. Yeah we like to have fun around here. 😁😁😁 #crossfit #wod #elevationnation #denver #colorado #dudetown #swolemates (at CrossFit Elevation)
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05.03.15
Thanks to everyone for coming out to our kipping skill clinic this morning. We saw a lot of progress on your kips in a short amount of time. Remember to focus on some easy to-do accessory exercises to get those lats POPPIN' off a couple times a week. Examples were bent over rows with kettle bells, Dumbbells or barbell with plate (Google search "pendlay row"), single arm bent over rows on a bench, focusing on 4-5 sets of 10-12 reps at a manageable weight where you're struggling on the last few reps of each set. Also negative pull-ups are perfect for increasing overall lat strength, shoot for 5 sets of 3-6 reps with a 4-5 second eccentric decent. You'll get crazy strong and busting out kipping pull-ups in every WOD in no time.
WOD
5 Rounds
7 Squat cleans (135/95#)
14 Push ups
200m Sprint
*Rest 60 between rounds
Barbell Club
Hang Snatch - 3 second pause just below knee - 5x3 @ 75%
Hang Clean with Split Jerk from front then one from behind the neck 5x3 @ 75%
03.26.15
15mins to 5RM HBBS -then- 2x5@85% of above Every 3mins for 15mins (5sets total) Run 100m 15 KBS 55/35 10 Push ups
03.26.15
15mins to 5RM HBBS -then- 2x5@85% of above Every 3mins for 15mins (5sets total) Run 100m 15 KBS 55/35 10 Push ups
03.19.15 - CrossFit Open WOD at CrossFit Jai on Fri 3/27
How'd you do on your toes-2-bar today? Pretty good? Decent? Need some work stringing them together? Don't worry, you'll get another chance today, apparently.
An important announcement for everyone: Next Friday, March 27th for the Friday Night Lights (4:30pm-6:30pm)...
CROSSFIT ELEVATION WILL BE CLOSED!
That's right, and the reason being is we'll be teaming up with our friends at CrossFit Jai to have a super Friday Night Lights evening to celebrate the last 15.5 CrossFit Open WOD. They are located at 1921 Federal Blvd., on the west side of Federal between 19th and 20th Ave. Check out the announcement board in the gym to see options for parking.
This is going to be a lot of fun and we're really looking forward to a strong turn out to cheer everyone on and celebrate the end of the Open! Be sure to catch tomorrow's live announcement on the CrossFit Games site at 6:00pm MDT.
Strength: 12 mins to max complex: 1 Snatch pull + 1 Snatch + 2 Overhead Squats -then- 2x1 of above complex @ 85%
WOD: 30 Wall balls 20/14# 20 Toes-2-bar 20 Hand Stand Push ups 20 T2B 30 Wall balls
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Who's excited for new bad ass t-shirts?! Our friends at @soxplacescreenprinting are about to start printing. #crossfit #apparel #screenprinting #elevationnation (at Sox Place Screen Printing)
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
02.26.15
It's here! The CrossFit open is here! I just registered and wanted to let everyone know it's not too late. Even if you don't sign up come by the gym on Friday nights to cheer on our Elevation Nation! Also Clair and I have our predictions on the board of what we think the movements will be for the first Open WOD, feel free to add your guess also.
5x3 Tempo Front squat (4secs down,2 secs in bottom) @80% of 1RM -rest 1:30 after each set- then 1x8 Front squat @80% of 1RM (as fast as possible) 4 Rounds 1min Thrusters 95/65 -rest 1min- 1min Row for cal -rest 1min-
02.19.15
Here we go! This will be the last CrossFit Open re-run until we start this years Open next week!
15 mins to 1RM Front squat 14.4
Complete as many reps in 14mins 60 Cal row 50 T2B 40 Wall balls 20/14 30 Cleans 135/95 20 Muscle ups
02.19.15
Here we go! This will be the last
http://www.fitnessnetwork.com.au/resources-library/compress-perform-recover-the-science-of-compression-wear
15 mins to 1RM Front squat 14.4
Complete as many reps in 14mins 60 Cal row 50 T2B 40 Wall balls 20/14 30 Cleans 135/95 20 Muscle ups
02.16.15
20 min to 1RM HBBS 10 min to 1RM Strict Press
"Baseline" 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
02.05.15 - The Open is coming....
Today's WOD is a throwback to last years CrossFit Open and a bit of a reminder that the 2015 Open will be upon us soon! Registration is already underway and the first WOD will be announced Thursday Feb. 26th.
If you have participated in the past you know this is a great way to see where you personally stand. For newcomers I greatly encourage you to join in the workouts with everyone at the gym which we will likely be doing during Friday Night Lights for the Open.
For me personally it is not only a great way to see how much I have improved but also to see which areas I also need more work. Hey that's what it's all about right? Getting "Better Everyday!"
1a. 3x10 each leg BB front rack lunges AHAP -rest 1min- 1a. 3x 80ft. Farmers carry KB/DB AHAP -rest 1min- *For the lunges the barbell should be taken out of rack. For the farmers carry do a down and back Open workout 14.2 0-3mins 2 Rounds 10 OHS 95/65 10 C2B pullups 3-6mins 2 Rounds 12 OHS 12 C2B pullups 6-9mins 2 Rounds 14 OHS 14 C2B pullups
We can't forget about @sirboner landing this 235# Clean & Jerk on Sunday during Barbell Club! And no that's unfortunately not a unicorn on his shirt, just a white stallion. Much like Adam himself. He's more of a Pegasus guy anyway. Sorry ladies. #whitestallion #elevationnation #crossfit #weightlifting (at CrossFit Elevation)