Tuesday 120814

Five rounds of:
Run 800 meters
5 Rope Climbs
50 Push-ups

Post time to comments or BTWB.

Coach Robyn, dynamic effort shoulder pressing.

Skills and Drills

Imagine for a moment a large chili roaster absent of it’s chilies… you’ve seen them at the grocery stores.  I’m going to ask you to write as many skills and drills that you can possibly think of onto individual sheets of paper, which we’ll throw inside the roaster.  The only rule is that these skills and drills must be measurable, observable, and repeatable.

For example, I’d throw a 400m run for time in the roaster.  I could also throw 30 muscle-ups for time and max distance handstand walk in the roaster.  Others might think that a 1RM deadlift might be a good addition to the roaster.  As many skills and drills as we can think of need to fill the roaster.

Now, with the roaster is full to the very opening, we can give it a turn and start picking tests of our fitness.  CrossFit’s contention is that he or she that is the fittest will perform statistically the best across ALL skills and drills.  Now that doesn’t mean that the individual needs to win any of the events.  Rather, it simply means that the fittest athletes will perform well at all of the events in the roaster.

But wait, there’s one more thing to consider… what would you least like to see come from the roaster?  30 Muscle-ups for time?  5k Run for time… This exercise can also tell us alot about our weaknesses.  If you fear seeing any skills or drills, your general physical preparedness would benefit from you attacking these weaknesses.  Pursue a well rounded ability at any and all tasks by bringing your weaknesses up to speed.

Come and join the fun at the drive-in movie this Friday night, August 17th at 88 drive in.  The address is 8780 Rosemary Street, Commerce City. Gates open at 7pm.

Showings are as follows:
Ice Age Continental Drift
The Dark Knight Rises

Bring lawn chairs, kids, coolers, and dogs. We can meet at the gym at 6pm and combine car loads. Price is $8/person. Post to comments if you’re going to make it!!!


  1. CrossFit Verve :
    • Danni :

      SUCH a cool video!! I wish some of that confidence could rub off on me. I’m such a sissy la la sometimes, I wish I was that brave to be such a thrill seeker.

  2. Matt :

    John Graham… Best ribs EVER!

  3. Jim D, :

    Drive-in sounds like fun, haven’t been to one of those in too many years. However, 3 day soccer tournament in the Springs this weekend, hugh!!!!

  4. Ginger :

    Partner Carries!!!

  5. Michael W :

    Hey, all — I’m signed up for the 2012 FRCF Colorado Open (Open Division) that is the weekend after this one. I’ve been nursing a shoulder injury that’s been bothering me more and more the last few months, and I just don’t think it’d be a good idea to put it through the rigors of a long weekend of competition. So, sadly, I’d like to see if anyone would like to buy out my spot in the competition. (I paid $100 for the two-day event.) Tomorrow, August 15, is the last day for athlete substitutions, so if you want my spot, we need to make it happen asap. E-mail me if you’re interested at strigil@gmail.com

  6. MrLeet :

    Rope Climbs

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