Day 2 of Gym Work

The contractor is getting everything raised high enough to support working out and getting the walls ready for some new paint.  The lights are now above 10 ft and the HVAC is out of the way.  I can already see people doing thrusters in my mind.

Day 1 of Gym Work

The work on the new CrossFit Banshee space has started.  These are the beginnings of what will be a great CrossFit gym.

Before (Really Low Ceilings)

During (Low Ceilings are gone!!!)

Free Workout 12/1

CrossFit Banshee will be hosting a free workout today at our newly signed location at Noon.  Join us at Noon to see the gym before it is transformed and get a free workout.

We are located at 380 S Potomac Aurora CO, 80012 just south of Alameda on Potomac.

Location Anouncement

Big News:  CrossFit Banshee has found a location and signed the lease.  We will be located just off of Alameda and I-225 at 380 S Potomac St Unit 100, Aurora CO 80012.
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Scaling Blog Series: Strength

A lack of strength in a given movement is the most common reason for scaling a workout.  Almost everyone has been in a position that they just can't lift the weights written on the board.  Luckily this is probably the easiest scaling to do.  The first step, like scaling for skill, involves understanding the intent of the workout then choosing a weight that you can lift that meets that intent.  For instance, a CrossFit workout can be intended to be pretty fast around 4 minutes while other are intended to be long over 30 minutes.  There is a difference in the amount of weight that should be used in each case.  The shorter workout might use a slightly higher weight and fewer reps, while the longer workout might use light weights (or bodyweight) and lots of reps.

For example, if the workout is Diane (21-15-9 225# deadlifts and Handstand Pushups) and you know there isn't a chance that you can do 45 deadlifts at 225#.  Understanding how this workout is performed and how it should feel will help you choose the right weight.  For this workout you should be shooting to complete it within about 7 minutes and with each rep performed pretty quickly.    With that in mind you should realize that deadlifts cannot take up all of the time so the weight needs to be manageable.  The handstand pushups are also an area that can be scaled too.  I usually like to modify these by putting knees on a box but keeping my upper body vertical.  I'm still doing a handstand but my legs are able to help me through the pushup.

Free Park Workout 11/24/13

CrossFit Banshee is hosting a free park workout at Rocky Ridge park in Aurora at Noon.  It might be a little cold and wet so dress appropriately.

Skill:
Squat

Workout:
21-15-9
Thrusters
Box Jumps

Free Park Workout11/17/13

CrossFit Banshee is offering a free CrossFit workout at the Rocky Ridge park in Aurora on Sunday 11/17/13 at Noon, rain or shine.  If you are interested in trying CrossFit feel free to join us at the park.  First timers please arrive 15 minutes early.  

Skill:

Clean and Jerk

Kendrick Farris

Workout:

5 Rounds

10 Deadlift

200 M Run