Workout of the Day
Tuesday May 21, 2013 CrossFit Stapleton- Denver, CO
RECOVERY IS IN! Pick up your bag ASAP... This will be sold out by the end of the week! Gluten Intolerance http://www.mindbodygreen.com/0-7482/10-signs-youre-gluten-intolerant.html 20 MINUTE A.M.R.A.P. 2 rope climbs 10 HSPU 50 Meter farmers walk 55#/35# KB/hand … [Read More...]
Monday May 20, 2013
Reminder that this time next Monday is our WOD for Warriors. Please check out this link and give till it hurts. This is a worthy cause so let’s contribute the CFS way! WOD FOR WARRIORS STRENGTH/OLY A) OHS 5@70%, 5@85%, 3@90%, AMRAP @ 95%; Rest 3 B) Squat Snatch Take no more than 12 minutes to work up to a tough single. METCON 4 Rounds for Time: 10 OHS (5 Alarm 135#/95#) (Habanero 115#/75#) (Spicy Lime 95#/65#) 15 Burpees Post METCON time and load used. LAST CHANCE TO COMPLETE THE CLIENT SURVEY: It is the … [Read More...]
Saturday May 18, 2013 CrossFit Stapleton- Denver, CO
Every Minute on the Minute Training Methodology http://www.theboxmag.com/crossfit-workouts/emom-every-minute-on-the-minute-a-formula-for-volume-and-skill-development/ Back Squat 5@70%, 3@80%, 3@85%, AMRAP@90%; Rest 2-3 WOD- For Time 500 Meter Run 50 Goblet squats 55#/35# 50 DU’s 50 ABMAT’s 50 DU’s 50 OH Walking Lunges 25 each leg 45#/25# 50 DU’s 500 Meter Run … [Read More...]
Detour-Havana Street and Smith Road Closure. From the ‘hood…Take Central Park Bridge “N” to 40th and go East to CrossFit Stapleton
Beginning TODAY*, Denver Transit Partners (DTP) will start construction on Havana Street between Smith Road and 37th Avenue. Work is scheduled to be completed within 60 days. A complete closure of Havana Street at the railroad crossing between Smith Road and 37th Avenue will occur. Northbound traffic on Havana Street (toward Smith Road) between Martin Luther King Jr. Boulevard and 37th Avenue will be prohibited. Northbound traffic is advised to find an alternate route to their … [Read More...]
Friday May 17th, 2013 -CrossFit Stapleton -Denver, Colorado
Workout of the Day A) Accumulate 5 minutes FLR (Front Lean Rest) No more than :20 second rest b/t breaks then 21 KB Swings 55#/35# 21 Wall Ball Shots 20#/14# 500M Run 15 KB Swings 15 Wall Ball Shots 500M Run 9 KB Swings 9Wall Ball Shots 500M Run http://www.greenmedinfo.com/blog/splenda-sucralose-found-have-diabetes-promoting-effects-1 … [Read More...]
Thursday May 16, 2013 CrossFit Stapleton- Denver, CO
Foods you my want to incorporate in daily routine: http://articles.mercola.com/sites/articles/archive/2012/12/31/top-10-healthiest-foods.aspx?np=true A) Floor Press 5@70%, 3@80%, 3@85%, AMRAP @90%; Rest 2-3 B) Deadlift Work up to a heavy 5 @ Touch and Go pace For Time: Deadlift @ 75% 1 RM Strict Burpee Box Jumps 24”/20” 15-12-9-6-3 Cash Out: Max Number of Ring dips OR Ring Push Ups in 3 attempts; Rest as needed … [Read More...]
Wednesday May 15, 2013 CrossFit Stapleton- Denver, CO
Protein Myths http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/253/High_Protein_Diet_Myths.aspx Intervals: 4-5 Sets 10 C2B Pull Ups 20 Push Ups 30 Air Squats 40 Anchored ABMATS 50 DU’S Rest 3:00 (and add :20 seconds each set) All About Nutrition For Kids by RYAN ANDREWS | April 8th, 2013 Eating patterns built during childhood serve as a foundation for life. What we eat early on shapes brain development, metabolism, and overall health. And right now, the top … [Read More...]
Tuesday May 14, 2013
Olympic Lifting http://www.theboxmag.com/crossfit-workouts/advancement-of-novice-olympic-lifters-part-1/ POWER A) Power Snatch 2@70%-2@73%-2@76%--2@83%-2@87%-2@90%; Rest 2-3 FINISHER 7 Rounds For Time: 3 Power Snatches 70% 1RM 5 HSPU 7 Lunge Jumps (alternating with each leg=1) … [Read More...]
Monday May 13, 2013 CrossFit Stapleton- Denver, CO
It is the goal of CrossFit Stapleton to have each member become a raving fan. In order to achieve this, we need to measure how well we are serving your individual needs and goals at CFS. Please take a few moments and complete the evaluation by clicking on the link below. Not only will you help us to better serve you, but CFS will contribute $1 for every completed survey to XYZ Local Charity. Your individual viewpoint is important to us, and we really appreciate your feedback. https://www.research.net/s/CrossFitStapleton What’s your best … [Read More...]
Saturday May 11th, 2013
Workout of the Day OHS 5@70%, 5@75%, 5@80%, A.M.R.A.P. @ 85%; Rest 3:00 then "Nancy" 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) All About Fish Oil by RYAN ANDREWS | May 31st, 2010 What is fish oil? Fish oil is, well, oil from fish. It’s rich in two specific groups of omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA, along with alpha-linolenic acid (ALA), found in things like flax and walnuts, fall under the subheading of omega-3 fatty … [Read More...]
Friday May 10, 2013
Clean n Jerk http://media.crossfit.com/cf-video/CrossFit_Chad_Vaughn_CJslow_Heber_720.mov Clean and Jerk Take 15 Minutes to work up heavy single or 1RM. WOD- 20 Minutes: EMOM EVEN’s Power Clean and Jerk x 2@ (75% Part A) x 10 rounds EMOM ODDS 3-5 Strict HSPU x 10 rounds (add parallettes if able) … [Read More...]
Thursday May 9th, 2013 -CrossFit Stapleton
In this series, Coach Carl breaks down the Pistol movement into a number of progressions to develop the one-legged squat. In this first video, Carl demonstrates a number of quick tests and drills to diagnose and challenge the athlete with regards to balance, strength, and mobility for the Pistol. Details at GymnasticsWOD In this segment Carl begins by reviewing proper squatting mechanics and positions for a normal two-legged squat. Carl explains the need to change orientation in order to engaging the posterior chain in order to stand … [Read More...]
