WOD

3 rounds for time of:
30 kettlebell snatches:
21 box jumps
15 Knee to elbows

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Article: Paleo DietThis is really great article about diet and exercise. Thanks Jenn

WOD

AMRAP in 20:00 of:
200 meter farmers walk 32/24kg
10 burpees
10 pull-ups C2B

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Here's what is coming up:
Memorial Day is the Bolder Boulder and Party at the gym.

June 6th we are going to do the Boulder SWAT obstacle course. We are going to do this with MBS CrossFit. Space is limited so sign up on the board if you want to do it.

On June 20th we will be taking on MT Sanitas and then some. Sign up on the borard for this one. Hint: You will need a bike for this one

WOD

For time:
Row 500
Run 400
40 Snatches 75/55#

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Some pics from the games






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Article: Versatile agave syrup the hot new sweetener

WOD

Just so no one feels left out; Workout 2 from the games.
3 rounds for time of:
10 pull-ups C2B
10 front squats 165/105#
10 burpees

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Team FCF at the games

Congratulations to to all our athletes that competed in the games. Everyone showed up and pushed themselves to the limit both physically and mentally competing against the best athletes in a twelve state region. Thanks to everyone who came out to cheer them on. It was really nice to have that support when tearing through those tough
workouts.
Final Results

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Don't forget, Monday we will will be running the Bolder Boulder. The Gym will be open for parking and to warm up. We will be having party during and after the race. As always family and friends are welcome.

The Rocky Mountain Region CrossFit Games

It's day 2 of the games. Yesterday was a grueling day of competition. The weights were heavy and the competition was incredibly tough. Everyone went hard and turn in so impressive performances. There were 72 women competing. Rosanne struggled with the first workout and then kicked ass on the second to move into 18th place by the end of the day. Julie was solid in both workouts and is in 24th place. Both of these girls were pulling close to double their bodyweight in the dead lifts and squatting close to their bodyweight in the second Sasha killed the first workout, struggled with the second and still wound up in 36th place.
The Men's division was really tough and each place was decided by a second or 2. Sid Showed a lot of heart by pulling more then double his bodyweight in the first workout and squatting 20+ pounds his bodyweight in the second.

Tomorrows workout is:
7000/5000# from floor to overhead anyhow. Yikes!!!

The Rocky Mountain Region CrossFit Games

This is it. It is finally here. Everyone who trains at Flatirons CrossFit has had a hand in training for this event. Some of you are competing in the games. Some of you have been working towards next years games. Some of you have just been training, but we have all helped in making each other better and more fit. The athletes competing in the games represent everyone's hard work and the effectiveness of this program.
So those of you competing go out there and give it everything you have. The rest of us will be there to cheer you on and help push you to the limit.

Every Second Counts

"Grace"

For time:
Clean and Jerk 30 reps 135/85#

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Why CrossFit

I love this video. Do the scenes from the workout look familiar. This is what goes on in Affiliates all over the world. The CrossFit community is rapidly growing around the world for one simple reason... Intensity. Why because it works... period. Intensity is what delivers the results we are looking for and it is that intensity that draws us together as CrossFitters. If you really want to see this in action come check out the Regional CrossFit games this weekend at Front Range CrossFit.

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Article:Run less. Run faster? For marathon training, less can be more, experts say

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We are almost two weeks into the Nutrition Challenge. How is everybody doing. If you are following the diet and eating the right foods you should be noticing a change in your energy level and mental clarity. If you feel like you are struggling it is most likely your portions. Make sure your diet is about 40% carbs 30% protien and 30% fat.

"The Filthy Fifty"

For Time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges
50 knee to elbows
50 push press
50 back extentions
50 wallballs
50 burpees
50 double-unders

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Article: Beware: There's plenty of bad nutritional advice out there.
Oh this is rich, an article about bad nutrition advice giving bad nutrition advice.
A lot of things are going to have to happen before the obesity epidemic in this country goes away. The first of those is going to have to be educating the so called experts on how the human body processes food. Eating rat poison with your fruits and vegetables does not make it any less toxic. Small amounts of foods that are bad for you usually lead to large amounts of foods that are bad for you. Don't belive me? Look at the obesity numbers. Stand on a busy street corner and take a head count. Go to Florida.
Nearly every food has some redeeming qualities how ever small. This is what we use to justify eating them. Yes, it is certainly better to eat healthy and then occasionally eat something bad, then it is to do what most do, and eat crap all the time and then have a salad, as if that is going to make everything all better. The real problem is where those lines start to become blurred and then reversed.

WOD

3 rounds for time of:
15 thrusters 95/65#
15 HSPU
Run 400 meters

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Robb Wolf on Nutrition.

We are now one week into the Nutrition Challenge. I've been reviewing the food journals and things look pretty good. Keep up the good work. Nutrition is the foundation for optimal health and performance. You can workout as hard as you want but with out proper nutrition you are just going through the motions. To see real results we have to put the proper fuel in our bodies.

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Make sure to sign up for the Memorial day party we will be having during and after the Bolder Boulder. For those of you running in the race feel free to park at the gym and walk to the start.

Registration for the Affiliate Cup at the Games opened and it filled up by the end of the day. Team FCF is going to Aromas!!!!

WOD

50-40-30-20-10 reps for time of:
Kettlebell snatch 24/16kg
Jumping pull-ups

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Clear your calendar, The Regional games are this weekend at Front Range CrossFit Come down and cheer on the team. Schedule and more info is on the FRCF website.