Mt Sanitas Challenge

For time:
Ride from FCF to Mt Sanitas trailhead
Run the loop, Start up the steep side
Ride back to FCF
Workout (workout unveiled prior to start)

This is open to anyone, so please come and join us. Be at FCF at 8:00am to sign up and get ready to start.
Margaret and James will be at Sanitas to watch everyone's bikes and have your shoes there if you are using clips.
See everyone tomorrow!

WOD

Do one clean and jerk every minute on the minute for 30 minutes.
Pick one weight and use it all the way through.

Muscle-ups have been catchy lately. Margaret got one yesterday and Jeff got one a few days ago. We are having a little Muscle-up challenge to see who can do the most at one time. So far Sid is in the lead with 11, Tyrone has 9, Steve has 8 and yours truely is bringing up the rear with 6. I remember the days when I was the only one in the gym who could do one.



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The Mt Sanitas Challenge is this weekend. I recommend everyone review a map of Boulder and it's bike paths to familiarize themselves with the best way to get to the trailhead. Be at Flatirons CrossFit at 8:00 for the unvailing of the workout and to go over route and details. See you Saturday

How Paleo are you? take this quiz

SSST

Secret Service Snatch Test
Complete as many Kettlebell snatches as you can in 10:00

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I've posted this before but I thought it might be appropriate

WOD

3 rounds for time of:
Overhead walking lunges with plate 20 steps 45/25#
Power clean 5 reps 185/130#

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Sid and Regan battling it out on the run during "Helen"

Nothing will increase the intensity of a workout like going head to head with a friend. We train like a team. Pushing each other is how we get better. I think this is going to be a good match up. Look for these two guys to be pushing it on the Mt Sanitas Challenge on Saturday.

"Kelly"

5 rounds for time of:
Run 400
30 box jumps
30 wallballs

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Last week we did a ton of weightlifting so we could get some 1RM numbers for everyone. This week we are going to knock off a few of the CrossFit benchmark workouts. We are starting with "Kelly" because after "Kelly" the rest of them will seem a little easier.

These benchmark workouts along with our 1RMs give a very detailed description of our fitness level. By establishing these baselines we know where our strengths and weaknesses are and will allow us to program workouts and provide training that will elicit the most effective stimulus possible.

If you are doing the Mt Sanitas Challenge on Saturday make sue you get at least one if not two rest days in prior to Saturday.

WOD

Row 5k

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Godzilla pulling 490# to finish out the CrossFit Total with a total of 1200#


Gabby rowed her first 500... she's 5

The CrossFit Total

3 attempts each for your best effort in:
Back squat
Press
Deadlift

Score is total of the three best lifts.

Congratulations to Jesse Kim for taking silver as a purple belt at the World Jiu-Jitsu Championships last week. Tough competition from all over the world - Nice Job Jesse!

WOD

3 rounds for time of:
10 thrusters 135#
10 burpees

Strength Week is over. I saw some really good lifting this week. I'm sure everybody by now has a really good idea of where their strengths are and what lifts need more work.
On Saturday we are doing the CrossFit Total, so come out and really try to see what your 1RM is for the press, deadlift and squat.
A lot of people avoid heavy lifting workouts. They are under the impression that unless they get their heart rate up and get the "metcon burn" they are not getting a workout. Heavy lifting workouts are just as important as metabolic conditioning and they will actually improve your performance in the metcon workouts. Not lifting heavy is like only doing half CrossFit. Make sure you get in and lift heavy at least 4 times a month.

WOD

Weightlifting
then
3 rounds for time of:
Run 400 meters
10 pull-ups
30 goblet squats 24/16kg

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What is CrossFit?

A lot of people ask me that question and if you are part of CrossFit I'm sure you have been asked the same question or found yourself in a situation trying to explain. CrossFit overload made this awesome video. How do you explain what CrossFit is and do you think anybody gets it?
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We are more then half way through Strength Week. Some very impressive numbers have been posted. Everyone has either beat their old PR or set the bar high with their first attempt. Two more days left. Make sure you get in put up some numbers.

WOD

Weightlifting
then
21-15-9 reps for time of:
Burpees
Kettlebell swings 24/16kg
Boxjumps 20"

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Yeah, but can he do it with a slosh tube?