WOD

5 rounds for time of:
Run 400 meters
20 kettelbell snatches each arm 16/24kg
10 hang cleans 55/95#

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For only $15,000.OO you can quit CrossFit and get one of these.
www.fastexercise.com/media/video2.html

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We are in our new location. Come by and see us. Don't forget about the free classes at 10:30 Saturday mornings.

"Cindy"

AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

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Bike Paths; a great place to walk, run, bike, and flip big tires


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A big thanks to everyone who helped with the move and setting up our new gym. A special thanks to Kevin who spent his whole day helping with the move and welding in the pull-up bars. He was even injured when he took a sprinkler pipe to the top of his head. Oh yea, Kevin doesn't even train with us.

WOD

Move Flatirons CrossFit

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HOME

It's finally here. Moving Day. We will be moving into our permanent location today. We will still be running some sort of workout, but from noon on we will probably be at the new space. 4847 Pearl(behind Boulder Toyota). You can expect some sort of heavy lifting in the WOD.

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Taylor running at the State Cross Country Meet in Ft Collins

"JT"

21-15-9 reps for time of:
HSPU
Push-ups
Ring dips

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100,000 meters for time

Great job everyone. We had a huge turn out for the 100,000 meter rowing challenge against MBS CrossFit. I saw some fantastic efforts on the rowers today. Our total time was 6:48:25. It was close but MBS had a total time of 6:42:43 for the win. Nice work guys I guess all that training at Waterworld paid off.(sorry had to throw that in there) This was a great example of teamwork by both teams to come together and pull this off in one day.

WOD

Row 100,000 meters

If 100,000 meters sounds to intimidating then row 61.2 miles. Our first challenge with MBS CrossFit is to row 100,000 meters. This is a team effort and we will need everyone's help to beat MBS



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Goals and Challenges

The road to reaching our goals is not easy. If it is you may need to reassess your goals. Constantly challenging yourself is a good skill to develop and once ingrained into our being makes reaching and setting goals a little bit easier. Try doing something you don't think possible. Two results are likely possible. One, you fail or two you succeed. Failing is not a bad thing. We learn more when we lose then when we win. Those who accept challenges and fail are far better off then those who simply won't try because of fear of failure. Accepting a challenge and completing it gives us a great sense of accomplishment and confidence. Both are good for our general well being. We all like CrossFit because of its constant challenging nature. How many times do you come in and look at the board and think to yourself "there is no way I can do that" and yet by the end of the hour it is done. So the next time one of those stupid challenges pops up on the board or website give it a shot you really have nothing to lose. With that being said get in on today's challenge and then on Wednesday try the 1000 kettlebell push jerks for time.

WOD

Deadlift
1-1-1-1-1

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Sid 155# barbell 350#. Sid working on a 3x bodyweight deadlift

Hopper Workout

Always interesting and never easy: The Hopper workout

More S.B. form the experts.


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Taylor is running in the State Cross Country meet today. It is at Fossil Ridge High School at 12:00pm. Come out and cheer her on. Go Taylor.

"Karen"

150 wallballs for time:
20/14#

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More metro sexual hand care tips.
All the kipping pull-ups an kettlebell snatches we do coupled with the deadlifts and other barbell work we do and our hands take a beating. (Just ask to see Brian's hands)
Anyways, the Ped Egg, razors, shavers, and other devices for callous removal coupled with the various lotions and creams we use to prevent rips sometimes don't work. (just ask Brian). Susan has recently introduced us to the healing wonders of Emu Oil. There is mounting evidence that this stuff really works in pain relief and the healing of tears. (just ask Brian). So here is the procedure for when the inevitable happens. First wash the tear with luke warm water. Next clip away all the torn skin as close as you can and apply Emu Oil to the tear. This should help ease the pain. To continue training the exposed skin can be covered with tape, but 2" wide bands of athletic socks seem to work best. Keep the tear clean and apply Emu oil regularly and in a few days you should be good to go. Just remember " torn hands are not the goal of training but if you haven't ripped a few callouses you haven't trained with any significance"

Don't be scared. It took 1000 kettlebell snatches to make Brian's hands look like this. Actually I think it was about 6 or 7 hundred but who's counting.

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On Monday we are going to row 100,000 meters. We need everyone to come in and help row off a chunk of meters. We are recording the total row time and are trying to beat MBS CrossFit. Stroke!

WOD

21-15-9 reps for time of:
Burpees
Kettlebell swings 16/24kg
Boxjumps

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1000 kettlebell snatches for time
Men 16 kg bell Women 8kg bell
Switch hands as many times as necessary
The bell must not be set down at anytime. Resting with the bell locked out overhead is permitted.
Who in the word would do such a thing?

We had four people complete 1000 snatches in under an hour. this was a grueling test of endurance that proved to be extremely hard on the hands. Torn callouses are a small price to pay for glory.
Tim 42:37
Brian 48:19
Margaret 35:55
Christy 36:18
These were extremely fast times. The fastest I've seen posted anywhere. Great job guys, how about a heavy pull-up workout tomorrow?
Up next: 1000 push jerks for time. who's in?

WOD

3 rounds for time of:
21 overhead squats 75#
42 kettlebell swings 24 kg
21 push press 75#
42 kettlebell swings

or

How many kettlebell snatches in one hour 16/8 kg

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Next time anyone asks "why in the world are you doing a 100 day pull up challenge?" Show them this video

Let's face it, deep down, everyone wants to be able to do pull-ups