Damper-setting

CrossFit LTP: March 31st, 2016

 Damper-setting

Courtesy of Concept2.com 

  • Higher damper settings allow more air into the flywheel housing. The more air, the more work it takes to spin the flywheel against the air. More air also slows the flywheel down faster on the recovery, requiring more work to accelerate it on the next stroke.
  • Lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel.

WOD: For Time
-5K Row (Tester)

CrossFit LTP: March 29th, 2016

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Now that we have survived the Open, mark your Calendars down for April 17th! We have quite the crew heading to CrossFit Jagged Edge to compete in the 2016 Festivus Games! Whether you want to compete or cheer your community on, let’s show the Colorado CrossFit scene how we roll!

WOD: For Time
-1 Mile Run

Strength:
A1) DB Bench Press (Neutral Grip) x 6-8
A2) Single-Arm DB Row x 6-8
-4 Rounds; 60s Rest after each full round.

CrossFit LTP: March 28th, 2016

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I’d like to give a HUGE Congratulations to all those who participated in the 2016 Reebok CrossFit Games Open. Each year I am blown away by athletes pushing themselves, trying new levels of fitness, and showing amazing community encouragement and this year was no different. Thank you so much for all the hard work, dedication, and willingness to help this Open Season go smoothly. I am blessed and humbled to be your Coach….Now, let’s get back to the grind of training!
-Coach Nate

Strength/Weightlifting:
-15 Minutes to Establish 1RM Clean and Jerk

WOD: Tabata Couplet!
-20s Work/ 10s Rest for 8 Rounds (4 Minutes) each Station
– Air Squat & Push-Ups