3 rounds for time of:
40 Kettlebell snatch 24/16kg
30 box jumps 20"

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Erica pulls 270# her first time deadlifting. Look out girls, there is a new player in the game.

WOD

Deadlift
1-1-1-1-1
then
12-9-6 @ 66%

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The deadlift is one of the most functional movements there is. At some point, everyone is going to have to pick up some thing heavy off the floor. It is also one of the best movements for developing a strong "core". Nothing trains integration of spine and pelvis ie midline stability ie. "core". How many times have you heard people say they hurt their back doing yard work, moving or just picking up their child.Or maybe it has happened to you. A weak back and midline will only hinder your movement and your ability to do the things you love to do. Everyone from elite level athletes to grand ma need to deadlift on a regular basis. So we are going to deadlift today.

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David and Randy are doing another clinic on Saturday October 24th. This one will cover lifting techniques and then a mock competition familiarize athletes with competition rules for the snatch and clean and jerk. They will also cover warm ups and picking your weights in competition. Click on the link under upcoming events to sign up

WOD

Front squat
5-5-5-5-5
then
21-15-9 reps for time of:
Double KB clean and jerk 24/16kg
Row- calories

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Fight Gone Bad was a huge success. We had 34 athletes participate in the workout. The FGB IV website kinda stinks but to my best knowledge  we raised almost $7000 and were in 22nd out of 420 Affiliates in funds raised. Todd Towell was the top fund raiser again this year with $965 raised.

Thanks to everyone for the birthday present and to everyone who came out Saturday night.

WOD

21-15-9 reps of:
Burpees
KB swings 24/16kg
Box jumps 20"

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Greg has a special reason for doing Fight Gone Bad.

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. There are three rounds. 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.

This is it. It is Finally here. A workout so brutal that I have just now mentally recovered from last years workout and feel up to doing it again. At last count FCF has raised a little over $6000 and was 22nd out of 420 affiliates in funds raised. We have over 30 athletes taking on the workout so you know the intensity level is going to be off the charts.

Tim and  UFC heavyweight Shane Carwin

Shane Carwin is the UFC's number one contender to fight Brock Lesnar for the Heavyweight title. I had the opportunity to spar with him on Friday. Shane is an incredible athlete and unbelivablely strong. Talk about a fight gone bad! Shane is a really nice guy and I hope he beats the hell out of Lesnar because the UFC just doesn't need a former Pro Wrestler as its heavyweight champ.

WOD

3 rounds for time of:
20 pull-ups
25 burpees

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Deadliftin' at lunch

The CrossFit Affiliate Weightlifting Meet at Front Range CrossFit is coming up fast in November. Flatirons CrossFit is putting together a team. The Olympic weightlifting classes are every night at 6:30. If you would like to be on the team and compete you need to start attending those classes on a regular basis. Check the Olympic lifting blog for more updates.

WOD

For Time:

50-40-30-20-10 KB snatch
alternating with
10-20-30-40-50 Double unders

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The MBS Kettlebell Challenge is coming up on October 10th. If you have been hearing about how much fun these competitions are, now is your chance to get involved. There are divisions based on bell size so everyone can use a bell they are comfortable with. If you can snatch and clean and jerk go to the MBS CrossFit site and sign up.

WOD

21-15-9 reps for time of:
Pull-ups
OHS 95/65#
Box jumps 24"

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The 5:30 class gets a surprise team workout

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Sign-up for the Fight Gone Bad workout this Saturday @ 10:30 ends today. Friends and family are welcome to watch or participate. We will be having lunch afterwards. Cost is $10 per person.

WOD

AMRAP in 15:00 of:
3 Snatch 135/90#
10 wall balls 20/14#

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Steve doing pull-ups with the Bulldog (40kg kb). If you know steve this is not surprising but it is still cool.

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Fight Gone Bad is this Saturday at 10:30. So  far to date, we have raised $6,270.00. Todd Towell is leading the charge with $965.00 raised so far. She was last years top fund raiser and is on pace to do it again. The Waldens are close behind. There is still time to raise money so lets make on final push going into the Workout.

WOD

5 rounds for time of:
 5 deadlifts 275/185#
10 burpees

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2008 Olympian Carissa Gump


The weightlifting clinic on Saturday was awesome. They really enjoyed working with everyone and are now going to be having weightlifting classes in conjunction with Keith's class, Monday thru Friday at 6:30. They will be coaching FCF athletes as well as their own with some of this countries top lifters from the OTC stopping by to train Like Carissa Gump. Carissa was here last Wednesday doing a little lifting. This is a great opportunity to learn from and train with some of the best lifters and coaches in the sport.

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If you are planning on doing the Fight Gone Bad Workout this Satuday at 10:30 you need to sign-up on the board by Wednesday. There is still time to join the team and raise funds. Everyone who raises $150 or more gets a Fight Gone Bad t-shirt so sign-up today