WOD

3 rounds of:
Run 400
Rest 2:00

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Lucinda is one of the most technical lifters at Flatirons CrossFit. Next time you lift with her take a second to watch her. It is really awesome to see how she move around the bar and makes her lifts.

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10 months ago right when Sid started CrossFit he did a 1/2 marathon. He did one last weekend and knocked 38 minutes of his time. Nice job Sid, even though I'm still confused as to the why..Nice job

WOD

7 rounds for time of:
7 hang squat clean thruster 95/65#
12 ball slams

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Remember what I said when the new stickers came in? This is not what I meant.


The new pull-up bars are almost done.

These bars are going to offer a whole bunch of creative ways to do pull-ups and other gymnastic movements. They will not be operational for a couple of days but you can plan on a really cool pull-up workout on Saturday.

WOD

Run 10k

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Great job everyone with FGB yesterday. Just about everyone smashed their PR by at least 30 points. Robin set the bar high for the girls with a score of 315!

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Oh yeah, this is gonna hurt. We haven't done this one in a while so it's time. Fight Gone Bad IV is coming up on September 26th. The CrossFit Community uses this workout as a fund raiser for Prostate Cancer research and The Wounded Warrior Project. Last year the community raised over one million dollars.

WOD

8 rounds of 3 clean and jerks every 3:00
Pick one weight and stay with it all 8 rounds.
If you miss a lift 10 burpees per miss after the rounds

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Nothing like having a big ole' dog sit on you when you are trying to recover after a WOD


Note the new pull-up bars in the background. They are going up this weekend. The will feature almost 100 feet of bar and 2 sets of flying bars. I can't wait!

WOD

21-18-15-12-9-6-3 reps for time of:
Hang power snatch 75/55#
SDHP 75/55#

Flatirons CrossFit goes through the door first. Doing our part in the fight against crime


JD catches muscle up fever


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Article: Can you get fit in 6 minutes a week?

WOD

3 rounds for time
10 pull-ups
20 wallballs 20/10#
10ft target
30 box jumps

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Who loves 135# thrusters? This guy!


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There will be a slight schedule modification starting on the 29th. Make sure you check it online.

There are some more weightlifting meets coming up this year. Make sure you are hitting some of Mark's classes now and not 2 weeks before the meet

WOD

For time:
20 Deadlifts 300/200#
Run 800 meters
15 thrusters 135/90#

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The overhead squat...the next best thing for your core besides dumbell curls on a Bosu Ball


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I got this from Chuck the other day. I wanted to share it with everyone,interesting stuff.

Here's some data after a year of Crossfitting and Zone/Paleo eating. Before May 2008, diet was high carbohydrate, primarily from grains. Oatmeal or cold cereal in the AM, noodles/bread at lunch, and pasta-based dinners. Exercise was 4-5 days of ice hockey plus 1-2 days of running per week, some isolation movements with weights. In June of 2008 started crossfitting with Tim 5x per week, with maybe a run, ride, or light hike on the weekends. Diet changed drastically. Started with Zone, cut WAY back on carbs, more protien and fat, but included dairy, legumes, some grains. Lost 10 lbs in first few months. Diet continued to change towards Paleo, eating mostly meat, eggs, nuts fruit & vegetables. Some cheating here and there. Favorite breakfast now is 4 eggs fried in olive oil with ground beef, tomato spinach mushrooms, and an apple. I quadrupled my intake of fat in the form of eggs, nuts, and meat in the past year.

Chuck's Data May 2008 May 2009
Bodyweight 185# 175#
Cholesteral 146 136
Triglycerides 66 47
HDL (good type) 47 44
LDL (bad type) 86 83

In addition to the data, I'm much stronger and fitter than I was in '08, need less sleep, and am happier too.

Conventional wisdom on diet is flawed -- find what works for you.

WOD

21-15-9 reps for time of:
Overhead squat 95/65#
Burpees

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How fit are you? Take this TEST

WOD

Press
5-5-5-5-5

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The Mt Sanitas Challenge was a bit of a triathlon. We rode to Sanitas, ran the loop, and then did a workout. The workout was: row 1000 meters in 3:15/3:45. For every second after the time cutoff athletes had to do one burpee and one pull-up. JD had the fastest time getting it all done in 70:30. Nice work JD.


3-2-1 GO!