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30 posts from November 2008

November 30, 2008

WOD

3 rounds for time of:
Run 400 meters
30 push ups
50 air squats

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Article: Strength training is all about the split.
More really good advice from people who know nothing about strength training. Pay close attention to this part:
"Total body routines are great for allowing the body time to adjust to the rigors of lifting weights but, on the downside, prevent focusing more intensely on your muscles in general."

November 29, 2008

Hopper Workout

Okay Thanksgiving is over time to get back to training. Now that the holiday season has started it is sometimes hard to find time to consistently train. Make sure you make time to get in and train. If you have guests in from out of town, bring them in and show them what CrossFit is all about. Chances are there is a CrossFit gym where they live and they might just get hooked.

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Congratulations to Mike, who won the Fish Game tournament on Friday. He beat out 13 other people to take the title and wear the crown(enlarge photo). His high score was 1920, which as far as we know is pretty damn good. Everyone practice up because we will do this again(I don't like losing). Don't get to comfortable wearing the crown Mike!

November 28, 2008

Fish Game Tournament

Come in at 9:30 and try to be crowned the Fish game champion. We might do a little Olympic lifting too.

Just in case you don't know the Fish game is played on the C2 rowers. It requires absolutely no skill and yet gives the winner enormous bragging rights.

November 27, 2008

WOD

Happy Thanksgiving
100 turkey presses for time
then
make mashed potatoes with your bare hands (grip strength)

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Patty gets an overhead squat

There is a lot of talk in the CrossFit community about training hard, puking, rhabdo, intensity and being ultra fit. While all these things are true and occasionally happen it is all relative. There is another side to CrossFit. Patty is in her 50's and trains just as hard as anyone. She shows up every week, twice a week and has done so since June. She pushes herself as hard as she can during the workouts and is making progress every week. When she first started training Patty could not even do a quarter squat with out holding on to something to keep her from falling. Last night she was able to do a full range of motion overhead squat. Patty you should be really proud of yourself. Keep up the good work we are all really proud of you.

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Article: Cycling and Weight training

November 26, 2008

"Josh"

For time:
21 overhead squats 95/65#
42 pull-ups
15 overhead aquats
30 pull-ups
9 overhead squats
18 pull-ups

How do you know you are a CrossFitter?

You spend more time swinging on monkey bars then your kids.

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The Benefits of Exercise
Scientists are excited about the prospects of physical activity and exercise as anti-Alzheimer strategies for many reasons. Exercise training has been shown to reduce risk factors for dementia such as blood pressure, cholesterol, diabetes and depression. Studies in animal models of aging show that exercise can increase blood flow, stimulate nerve cell growth in regions associated with memory and reduce the pathologic changes characteristic of Alzheimer’s. Studies of exercise and memory in humans have been promising but not yet definitive. For example, some, but not all, observational studies of older adults time found that those who were more physically active (for example, in such activities as swimming, walking, ballroom dancing) or who exercised at least three times a week had a lower risk for dementia. Likewise some short-term clinical trials found that aerobic exercise improved certain cognitive abilities. The inconsistency across studies has hampered firm conclusions about the relevance of these findings, however. What was needed to move the field forward was a clinical trial testing whether regular exercise could produce sustained long-term improvements in older adults with memory problems.... Read More

If walking is that beneficial imagine what CrossFit can do

November 25, 2008

WOD

8 alternating tabata intervals of:
SDHP 75/53#
Push press 75/53#

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A small price to pay for knocking 3+ minutes of your "Fran" time!!

Everyone did a fantastic job with "Fran" yesterday. This workout fills me with fear every time we do it, but it is the most satisfying when my time improves. We saw a lot of times improve and people doing the workout RX'd or getting closer to RX'd. Great job everyone. When you see a "named" WOD make sure you get in and do it. These are the best tests of how you are doing in this program and because we record them you can see how you are progressing.

A lot of the training we do here is mental. We don't talk much about it, but how many of you get a sense of dread or butterflies in your stomach the closer you get to doing the WOD. I have been involved with CrossFit for over 3 years and like I said before, "Fran" scares the hell out of me. A good positive attitude will carry you a long way in life and when you walk thru the doors of Flatirons CrossFit. Come in with the attitude of destroying the WOD. If it is a benchmark workout you should know what your previous time was and have every intention of beating your score. it doesn't always happen but you should damn near "kill" (metaphor) yourself trying. Beat the workout don't let it beat you. How many times have you slid under the bar during a heavy lifting session and thought "heavy", if you did you probably didn't make the lift. Your body will do more than your mind thinks it can. Push yourselves as hard as you can. That's how we train here, because that is what gets results. This isn't an opinion it's a fact. A few minutes of pain in your day won't kill you and you will feel better because of it.

November 24, 2008

"Fran"

21-15-9 reps for time of:
Thrusters 95/65#
Pull-ups

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Somehow the 1/2 horsepower I cranked out last time I did "Grace" seems insignificant. Might have to start following this guys routine.

November 23, 2008

WOD

5 rounds of:
Run 400 meters
Rest 2 minutes

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Okay, so if you can't laugh at yourself........

The Unofficial CrossFit Joke Book

Q: How many CrossFitters does it take to change a light bulb?
A: Three. One to do it in record time. One to film it. And one to complain about proper form.

Q: Why did the blonde CrossFitter bring an iron to the WOD?
A: She heard they were going to be pressing.

Knock, knock.
Who’s there?
Wendy’s.
Wendy’s who?
Wendy’s muscles stop hurting, I’m going to kick your a** for making me do this crazy s***.

Q: Why did the CrossFit affiliate fire the new trainer?
A: He didn’t know squat.

Knock, knock.
Who’s there?
Turnip.
Turnip who?
Turnip the music, I can still hear the newbies screaming.

Q: Thruster?
A: Are you crazy? I barely know her!

Knock, knock.
Who’s there?
Orange.
Orange who?
Orange you glad we’re not doing “Fran” today?

Q: What did the wife say to her CrossFitting husband after sex?
A: I didn’t know we were doing that for time too.

Q: What do you get when you cross a goat and a CrossFitter?
A: An athlete who’s b-a-a-a-a-d to the bone.

Knock, knock.
Who’s there?
Subway.
Subway who?
Subway you know that I can lower my “Fran” time?

Q: Why do all CrossFit gyms have chalk?
A: You can use it to mark where the bodies fell.

Q: What’s the difference between the average bodybuilder and the average CrossFitter?
A: 4 years of college.

Knock, knock.
Who’s there?
Snow.
Snow who?
Snow anybody who wants to talk about my “Fran” time?

Q: We hear a lot about energy conservation: how is CrossFit “going green?”
A: They’re using “puke-ular” energy!

Q: What do you call a CrossFitter snatching 200 lbs?
A: Anything he damn well pleases.

Knock, knock.
Who’s there?
Art.
Art who?
Art ya going ask me about my “Fran” time?

Two CrossFit trainers are arguing over whether making love to their wives is work or pleasure.
“It’s work, “says one trainer, “You have to treat her just right, be so attentive, just to get some.”
“It’s pleasure,” says the other trainer, “This is your wife! You love her. You want to make her happy.”
They walk over to an affiliate member, who is struggling with a massive snatch.
“Hey, man, tell us,” says one of the trainers, “Making love to your wife – is it work or pleasure?”
The CrossFitter dumps the bar and stares at them. “It’s pleasure,” he says, “Definitely pleasure . . . If it was work, you two jokers would have me doing it.”

Q: What’s the difference between the average woman and a CrossFitting woman?
A: The average woman looks better with her clothes on.

Knock, knock.
Who’s there?
Nicole Carroll.
Nicole Carroll who?
Wow, you really haven’t been paying attention, have you?

A CrossFitter, Hillary Clinton, Barack Obama, and John McCain walk into a bar. Hillary orders a single-malt scotch. Barack orders white wine. McCain gets a beer. The CrossFitter orders one bourbon, one scotch, and one beer.
The three politicians look over in shock.
“What the hell are you doing?” asks Hillary.
“Man, you’re supposed to eat healthy, drink healthy, be healthy!” adds Obama.
The CrossFitter replies, “If you had to vote for one of you three jokers, you’d be drinking heavy too.”

Q: What do you call a WOD that includes 4 rounds of Fran, the Filthy Fifty, Linda, Kelly, and Fight Gone Bad?
A: Death. Dude, that’s not even funny. Don’t give them any ideas.

Q: Why did the blonde CrossFitter bring a bottle of Windex to the WOD?
A: She heard they were going to be cleaning.

Q: What did one blonde say to the other during the WOD?
A: You know, I’ve been watching that box for almost an hour and it hasn’t jumped yet.

And, finally, the shortest CrossFit joke in the world: A CrossFitter walks into a bar....

November 22, 2008

Hopper Workout

Happy birthday Christy!

Christy is one of the original Flatirons CrossFitters. She has been here from the start. Lately she has really stepped up here training and it is paying off. Christy has been putting in the time and effort and has improved her strength and flexibility. She has near perfect skills with the Kettlebell and recently did the 1000 rep snatch test in under an hour.

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What is the meaning of life? Philosophers (Brian) have pondered this question for centuries. I think the answer is simple, as most answers are. The meaning of life is to live it to the fullest. What ever you do in your daily life, do it to the fullest. I don't know what all everyone does in the course of their lives but if you live your life like you train when you come into Flatirons CrossFit it must be very fulfilling. I see everyone come in day in and day out and put everything they have into the workouts and it is inspiring. I love writing down a new PRs on the whiteboard after a workout. CrossFit is really just a small part of our lives and some would say we are a little fanatical but I think that CrossFit helps foster an attitude that transfers into the big picture.

November 21, 2008

WOD

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

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The Man, Myth, the Legend

Mark Rippetoe is one of the best strength and conditioning coaches in the business. Read one of his books or attend one of his clinics and the next time you slide under the bar you are 20% stronger.

4847 Pearl St.
Boulder, Colorado 80301
303.517.7114


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