Call Us: (720) 443-3962 | Login

Monday January 28, 2012


Monday January 28, 2012

“Large scale, multi-joint, functional exercises are more effective in producing anabolic (Muscle growth/protein building) hormonal stimulus than small scale single joint, isolation type exercises, even when using the same intensities and repetition schemes”

-Rippetoe & Kilgore



A) Front Squat 5@55% 5@63% 5@70% 3@77% 3@85% 3@93%; Rest 2-3 b/t

Movement Prep:


2012 Crossfit Open WOD 12.5


A.M.R.A.P. 7
100#/65# pound Thruster, 3 reps
3 Chest to bar Pull-ups
100#/65# pound Thruster, 6 reps
6 Chest to bar Pull-ups
100#/65# pound Thruster, 9 reps
9 Chest to bar Pull-ups
100#/65# pound Thruster, 12 reps
12 Chest to bar Pull-ups
100#/65# pound Thruster, 15 reps
15 Chest to bar Pull-ups
100#/65# pound Thruster, 18 reps
18 Chest to bar Pull-ups
100#/65# pound Thruster, 21 reps
21 Chest to bar Pull-ups…


February 9th is our Throw down at CFS! Entry is free:)


I need judges…please

Do you know Justin Andersen? 

He is the friendly quiet guy who comes in the gym and destroys everyone and leaves. In the short time (1 year and some change) he has been Cross-fitting he has posted some very respectable benchmark times…10:42 Nancy, 8:49 Helen, and 4:19 Fran. I remember watching him do his intro W.O.D. and immediately realized he could be a great Crossfitter. Lately, he seems to be coming into own, as he masters the plethora of skills Crossfit requires and starting to realize his potential.




What is your Age?  


What is your occupation? 

Personal Trainer

Really? You need a job?

When did you first start CrossFitting? 

Last September

What is your Favorite type of WOD? 

No Comment

How about your favorite Benchmark W.O.D.? 

Don’t know yet.  

Well we will see if we can find you one.

What is your least favorite WOD? 

Any WOD I have to row in.

Roger that!! Justin wants more rowing.

Tell us about your sports and fitness background. 

Played football and ran track in high school.  Left to Nebraska and ran track and played football at Hastings College.  After that I played a year in the arena league with the Nebraska Danger.

How did you first get exposed to CrossFit? 

I finished playing football and was looking for the next thing to push me.  So I saw the Crossfit games on ESPN and looked it up.

Take us back to your first WOD… what was it, and how did it feel?  

My first WOD was the worst thing in the world.  I don’t remember what it was, but I remember sitting in my car afterwards trying not to pass out. 

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)  

Before I was bulky, strong, and didn’t have much endurance.  Now, I have slimed down, gained strength, improved my endurance, and unlike football even after a hard WOD I feel healthy.  

What sort of changes in your life have you experienced since taking on something like CrossFit that were totally unexpected? 

Everything was a total change, but the demand Crossfit puts on you for a healthy lifestyle was the biggest.  I love junk food.

Please share with us any favorite CrossFit / CFS moments.  

Some of the best moments are when I finally do an exercise I have been struggling with like double-unders and muscle ups.  Also, the atmosphere of the gym, it is supporting but very competitive.

What is Your favorite WOD music? 

Anything up-beat

Even Nicolle’s garbage?

Any advice for people just getting started?  

Learn to get out of your comfort zone and always compete.

What’s your short and long term goals? 

My short term goals are to place well in the upcoming competitions.  My long term goals are to eventually get good enough to compete at a high level.

We have a feeling that you will reach those goals!

What are your hobbies, interests and/or talents outside of CrossFit? 

I love watching movies, hanging out with family, bowling, going out dancing, and playing football.



Justin and RoomMateFootballSigning Autographs

Leave a Reply