Hopper Workout

Come in for our free Saturday workout and get working on those Obama arms There has to be bicep curls and tricep kickbacks in the Jug of Pain.


Okay, so I have Google News send me links to articles about fitness, exercise, and nutrition. Everyday my inbox is overflowing with email links to the latest in fitness etc. The article about Michele Obama's arms and her workout to get them that way ranks up there as the best the fitness community has to offer. How is it that 90% of the fitness world still thinks that fitness is about toning muscles, body fat % "lean muscles", and burning calories. These so called experts think that strength training is doing 5# dumbell curls and tricep extentions. If you want to work your "core" you stand on a rubber squishy thing and do these point less exercses. So if you have been doing your dumbell curls and are starting to think there is something more out there....there is, its called CrossFit. Give it a try. Train with us at Flatirons CrossFit for one month if you don't see a huge improvement in your fitness level we'll give you your money back. Oh yes, we can actually measure your fitness level.

WOD

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

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Jim finds his 1 rep max

WOD

21-15-9 reps for time of:
Overhead squat 95/65#
Box jumps
Ball slams

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Sasha swinging the big bell


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Let's play a little "one of these athletes is not like the"

I just dated my self with that but for those of you who don't know "one of these things is not like the other was a game they use to play on Sesame Street. It is where I developed my keen skills of observations.

Tabata This

8 Tabata intervals each of:
Push-ups
Sit-ups
Pull-ups
Squats
Row
Record lowest number of reps for each exercise. Calories on the rower


Bare Knuckles Weightlifting Showdown


Kettlebell Challenge

WOD

Kettlebell swings and air squats
Do 20 swings and 1 air squat then 19 swings and 2 air squats then 18 swings an 3 air squats etc...

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Checking to see if CrossFit is working




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The new t-shirts will be in on Friday (hopefully). They will be on sale for $15

WOD

Deadlift 21 reps 225/155#
Knee to elbows 21 reps
Run 400 meters
Deadlift 15 reps
Knee to elbows 15 reps
Run 400 meters
Deadlift 9 reps
Knee to elbows
Run 400 meters

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IF you have ever worked out with me I'm sure you heard me say as I lie on the floor afterwards, "why do you people do this to yourselves". It is a joke of course, and this video really explains why doing this to ourselves is invaluable.

If you are one of those people who are at a crossroads about what to do about improving your health and fitness keep this in mind: None of your physical ailments or health is going to improve unless you do something about it. None of your ailments will "just go away". These problems will not only, not go away, but will continue to get worse, robbing you of the quality of life you deserve. It is up to you to make the choice to change and take control of your life.



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Kettlebell Challenge Resuls
Men
Last Name First Name Gym Bell Size Heat Snatch Jerk Total
Micklbart Paul Paul's Gym 32 2 176 101 277
Retzik Tim FCF 32 1 156 85 241
Alexander Andy Parker Bootcamp 24 2 207 146 353
Mitchell Keith FCF 24 1 201 151 352
Bittman Sid FCF 24 1 154 104 258
Perry Percy CVRC 24 2 120 92 212
Bray Robert FCF 16 2 217 151 368
Hudeck Steve FCF 16 2 225 126 351
Towell Tim FCF 16 1 210 123 333
Phillips James FCF 16 2 159 113 272

Women
Last Name First Name Gym Bell Size Heat Snatch Jerk Total
Graham Margaret FCF 16 1 188 114 302
Thoman Kimberly Parker Bootcamp 16 1 185 110 295
Henduey Emily Paul's Gym 16 2 179 99 278
Humphreys Shelly Parker Bootcamp 12 2 222 123 345
Santamaria Amy FCF 12 1 217 124 341
Towell Todd FCF 12 2 208 122 330
Paschall Taylor FCF 12 1 152 80 232
Davis Ashley Mountain Athlete 8 1 315 241 556
Sciolino Connie Mountain Athlete 8 2 316 212 528


Kids
Last Name First Name Gym Bell Size Heat Snatch Jerk Total
Perry Isaiah CVRC 5 2 72 151 223
Perry Hayden CVRC 5 1 154 150 304

There are some really good scores here.
Mararet's effort with the 16kg snatch places her 10th internationally and Tim placed 7th with the 32kg

WOD

Run 5k

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Thanks to everyone who came out to compete in the Kettlebell Challenge. We had some really good scores recorded and it was a lot of fun. We will try to do one of these a month. Scores will be posted tomorrow. A big thanks to Mike, Amy, Margaret, and Rosanne for their help organizing the competitors.

Kettlebell Challenge

Test your skill with the kettlebell, just like Lance Armstrong


We will be testing our skill with the long cycle clean and jerk and the snatch.
Check-in at 9:30 bells go airborne at 10:30.

WOD

3 rounds for time of:
25 push press 75/53#
30 pull-ups
25 SDHP

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The new kids

These girls just started training at Flatirons CrossFit and it won't be long before they start chasing the girls already on the leader board. We have seen huge improvements in the short time they have been training. Mogi came in for an Intro Class this morning and then to the WOD in the evening. What we call dedication others call obsession; either way it works
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This is funny but it is dead on

"Barbara"

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between rounds. Post total time

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The 5;30 class getting busy with a surprise WOD