Hopper Workout

Julie added 70# to her deadlift after she pulled 243#. Rosanne also pr'd with 260#. Both these girls have a double bodyweight plus deadlift. Really impressive girls.


Just another reminder to register for the regional games this Sunday,

WOD

3 sets of 8
Donkey calf raises
Rest 1 minute between sets
3 sets of 8
Kettlebell shrugs
Rest 3 minutes between sets
100 crunches
No rest for intensity

Post between comments

What we will not be doing at our kettlebell contest


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Don't forget to register for the Regional CrossFit Games this Sunday. It is expected to fill up fast so don't wait.

WOD

21-18-15-12-9-6-3 reps for time of:
Double kettlebell swing
Double push jerk

Post to comments

Karen and Chuck doing "The Bear"


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Just a reminder! Registration for the regional games starts February 1st. We have 6 athletes going so far. If you are planning on competing let me know and make sure to register Feburary 1st. It will sell out fast.

WOD

AMRAP in 15 minutes of:
Power snatch 3 reps 135/83#
15 wallball 20/14#

Post to comments

This is not what we mean by "get under the bar"



++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Flatirons CrossFit's new trainer.
Mark Church will be running our Olympic Weightlifting program. We will be adding more olympiclifting classes and Mark will be available for one on one and small group sessions.

Mark has been involved with olympic weightlifting for 20 years. He got his start back in 1989 at the age of 18 with USAW Hall of Fame coach Bob Takano. From there he moved on to learn and improve his technical lifting skills along with his understanding of technique and training programs. Mark has had and opportunity to learn from a few national and international coaches such as Mike Burgener(usa), Leo Totten(usa), Felix Vishovnik(russia), Regis Becker(usa), Alex Chtanine(latvia/usa), and Jianping Ma(china/usa). Mark's best personal accomplishments in competition are Snatch: 122.5kg; clean & Jerk: 150kg; and Total: 272.5kg at a body weight of 88.28kg. Along with olympic weightlifting he has been teaching alpine skiing professionally for 20 years and has professionally taught whitewater kayaking. His goals are to help people improve their athletic performance through the olympics lifts for what ever athletic endeavor they choose to pursue. The joy of coaching comes from the depth of the technical skills required to perform the lifts, the functional athleticism that the lifts provide, and the joy on someone's face after achieving a new personal record thru improved skills

The Bear

7 sets of:
Power clean
Front squat
Push press
Back squat
Push press
5 rounds adding weight. Rest between rounds as needed

Post thoughts to comments

From John Gilson at Again Faster
In the bottom of a clean, quads burning, you’ll want to quit. Pulling deadlifts, the skin on your hands tearing, you’ll want to quit. Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.

Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.

It would be easy to give in to the hot rush of your brain’s emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.
Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.

Don’t.

Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.

High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.

When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life. Give in to the agony, and you will always give in. Cave to demands that crush you, and you’ll always cave. Roll to the floor, and you’ll always exist beneath those who choose to stand.

Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements. What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.

Push for one more repetition. Live through one more pull. Get to your feet one more time. This decision will accumulate momentum with each iteration, and you will move into the realm of greatness. Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.

Next time the demons of hardship come rushing forward, push them back. When your muscles bellow for relief, carry on, and smile at the sting. You will become more than an athlete, and you will be amazing

Force Recon Gone Bad

3 rounds for time of:
12 pull-ups
20 double KB clean and jerk
15 double KB squats
20 KB snatch each arm
10 knee to elbows

Post to comments

WOD

Run 10k

Scenes from the Bare knuckles Showdown Weightlifting Meet


Everyone did a great job yesterday and represented Flatirons CrossFit at the meet.
Rosanne, Lucinda, and Betsy all placed first in their weight and Tracy took second.
Pat will have the results posted on his website soon.

Competition
Why do we compete?. The obvious answer is to see who is the best. But that is not all there is to competition. CrossFit is a sport and we compete everyday in our workouts. We strive to be the best we can in how we perform during the workout. We compete against the clock to better our time as well as our performance. We compete against our rivals in the gym. Competition is everywher in a CrossFit gym.

When we put on, or attend these outside competitions, such as a TSC or a weightlifting meet the desire to be better then our peers outside of where we train is still there but competitions like these serve another purpose. Competing against people you know almost nothing about or knowing what they are capable of takes performance to another level. Performing in front spectators and other competitors is the truest form of performance. Nerves, adrenaline combined with insecurity and the pressure to perform can alter things that we normally do very well. Exposing yourself like this is difficult and to some may seem impossible. Never doubt what you can do. Competition makes us better whether we win or lose. Just making the decision to compete makes us better. Winning is nice and it is the ultimate goal but it is both winning and losing that make us better athletes. We learn more about ourselves when we lose. Analyzing what went wrong during competition allows us to make corrections that we would normally not find fault with. We see this everyday in CrossFit workouts. It is one of the reasons CrossFit is so effective. Competition on bigger stages magnifies that improvement.

The next time one of these events like yesterday come up make it a goal to train and compete. The CrossFit community will support you. Sense of community and support at Flatirons CrossFit extends beyond our gym.

Hopper Workout

For everyone competing today- You guys have trained hard and taxed your brains to to the limit learning these lifts. All you have to do now is relax and have fun. Everyone is going to do great. Come out and support these athletes they have put a lot of effort in to today and it is going to be great to see them perform.

We did a kettlebell snatch workout the other day and those pesky ripped callouses showed up again. I have talked at length about skin care (yes skin care)and grip when it comes to kettlebells. No matter if it is a kettlebell, barbell, or pull-up bar, placement in the hand is critical to preventing callous formation and tearing. This video by Rip is an accurate demonstration of how to grip a cylindrical object in a pulling fashion. I hope it helps.

WOD

3 rounds for time of:
5 burpees
10 box jumps
15 wall balls
Sprint 100 meters

Post to comments

The 9:30 class doing "Dianne"


+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Everyone who is competing this weekend needs to be at MBS Crossfit at 8:00 for weight-ins. Lifting will start at 10:00. You will need this time to get checked in and warmed up. Mark and I will be there at 8:00 to help with warm ups.

The Saturday 10:30 class is still scheduled. Margaret will be running the hopper workout.

Come out to MBS to watch the Meet after.

WOD

AMRAP in 20 minutes of:
20 kettlebell snatch 10 each arm sprint 100 yards

Post to comments

FGB video from September.