WOD

5 rounds for time of:
5 thrusters 155/95#
10 burpees

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The Nutrition Challenge kicks off on Monday May 4th. Everyone interested in participating please sign up on the board. We will need everyone to come to the 6:30 class on the 4th to get all the info, go over the rules, and answer any questions.

We have a big list of people planning on running the Bolder Boulder. There are way more athletes at FCF then the 6 or seven other people you see regularly at class so I would like to have a Memorial Day party at FCF after the race to get to know each other. Make sure you get signed up to run and bring your favorite Paleo dish to the party. It has been a while since we had a get together so bring your family and friends.

WOD

8 Tabata intervals each of:
Deadlift 135/95#
Ball slams 18/13#
Box jumps

Score total reps

POSE running with 70# sandbag?

Okay, maybe not, but we tried.

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Article: Scrawny people scare more easily
Scrawny people tend to think approaching sounds are closer than do strong people, a new study found.

Scientists think this inclination might have evolved to help the weak escape from approaching danger. Back when humans were prey for large mammals, the less physically fit may have benefited from earlier warnings of incoming threats. Even now, it's probably helpful for the wimps among us to have a greater safety margin if, say, a piano is about to fall on their head.

Seriously, you can't make this stuff up

WOD

5 rounds for time of:
15 wall ball shots
10 KB snatches EA 24/16kg
200 meter sandbag carry 90/70#

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Team FCF in action.
Tracy

Todd

Tim

Taylor

Mark

Lucinda

James

Brian

Amy

WOD

21-15-9 reps for time of:
Squat clean and Jerk 115/75#
Pull-ups C2B

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Mr Flexible


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On May 4th we are going to be having a 30 day nutrition challenge. In keeping with how we do things around here it will be scored and there will be a prize. The winner gets a free month of training. The contest will work like this: Everyone Starts each day with 70 points. You lose or gain points depending on the quality of the foods you eat. The points will be based on the Paleo Diet. If you would like to participate sign up on the board and pick up the food list and info about the Paleo Diet. On Monday night, May 4th at 6:30 we will have a meeting with all participants to go over nutrition, rules, details and answer any questions.

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Spring Weightlifting Meet results

Rest Day

Take the day off because Monday is the start of Hell Week. We will be doing some brutal hard versions of our favorite workouts. 3-2-1 Go!

Team FCF (notice the lack of a male presence, come on guys)

Congratulations to all our lifters in Saturdays Meet. Everyone did really well. I will have the results up when I get them. A big thanks to Mark for all his coaching in getting us ready and at the Meet.

James's Birthday Weightlifting Meet

Happy birthday James
James and Team Flatirons Crossfit will be competing in the Spring Weightlifting Meet today at 10:00. Come out and check out the action and cheer on the team.

WOD

3 rounds for time of:
21 push ups
21 overhead squats 95/65#
21 SDHP 95/65#
Run 400 meters

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Going heavy with the clean and jerk

Jim pulled a nice little quick PR of 205# at the end of class.
The MBS Spring Weightlifting Meet is tomorrow. Lifting starts at 10:00. Come out and support the team.

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Article: Are running shoes a waste of money?
Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same. It doesn't matter if you're male or female, fast or slow, pudgy or taut as a racehorse, your feet are still in the danger zone. Read More

For time:
Row 1000
21 push jerks 135/85#
50 burpees

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Some of the 5:30 crew blasting through a workout




Team Flatirons CrossFit will back in action this Saturday at the MBS Spring Weightlifting Meet. Lifting starts at 10:00am so come out and cheer on the team

Jim's Birthday Workout

AMRAP in 20 minutes of:
10 KB snatches each arm 24/16
7 burpees
Run 200 meters

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From the Main Site.


Sasha's new puppy after a hard day of training.

Sure she looks cute now but wait until CrossFit and proper diet put about 140#s of muscle mass on her.

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Just a couple of reminders:

The deadline for the Weightlifting Meet has been extended so if you are interested in competing get signed up ASAP.

If you are planning on doing the Run Clinic with Nicole one Sunday you need to be signed up by Thrusday.

WOD

5 rounds for time of:
10 power snatches 115/75#
20 wall balls 20/14# 10' target

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This was the WOD we did at Front Range CrossFit on Saturday. It was so much fun I thought we should all do it. Just like Saturday we will cap it at 12:00.

Sasha doing Saturdays WOD at FRCF