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Snatch
3-3-3-3-3
Olympic Weightlifting Clinic
David and Randy's Clinic was great. Everyone walked away with skills that will help them progress with with the clean and jerk and snatch. They will be doing smaller workshops about once a month and will have some special guests from the OTC helping out. We will have dates up soon.
Let's see what comes out of the Jug of Pain
KB clean and jerk
40-30-20-10
Alternate sets with a partner.
Start with 12/8 kg and increase weights every set
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Gary getting up the rope
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The MBS CrossFit Kettlebell Challenge is coming up on October 10th. It is the second in the Colorado Kettlebell Series. Your score is going to be your two best efforts so their is still time to get in on the competition and fun. This is a great event for everyone because you can enter a division based on bell size. Sign up on the MBS website and take the challenge.
3 rounds for time of:
9 hang squat cleans 155/100#
1 rope climb 15 ft.
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Elizabeth and Paula putting up some big jerks
Elizabeth jerked 140# and Paula did 120#
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There is still time to get signed up for David and Randy's Olympic lifting Clinic. There are a few spots available so sign up now.
The Olympic lifting classes are off to a good start. Our athletes are continuing to get bettetr and David has brought in some really good lifters from the OTC. It is really cool to see what real weightlifters can do.
Don't for get to put your name on the board if you want to do the Fight Gone Bad workout on the Saturday the 26th at 10:30. I need a head count by Tuesday of next week.
AMRAP in 15:00 of:
5 kettlebell snatches each arm 34/16kg
Sprint 150 meters
10 wall balls 20/14#
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Some of the team in action at the games
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Bodyweight clean
Bodyweight deadlift
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Team Flatirons CrossFit at the Colorado Open
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We had a lot of athletes competing over the weekend. most of them were at the games but Mike Was part of a team that did the Colorado Relay. this is a 174 mile race that 10 people run up in the Rockies. Mike shattered his times from the previous year and ran the race in indoor soccer shoes. Why Mike? Why?
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Fight gone Bad is just around the corner. Make sure to sign up on the board if you want to do the workout on the 26th.
5 rounds for time of:
Run 400 meters
15 overhead squats 95/65#
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The Colorado Games were fantastic and the competition was incredible. Athletes from Affiliates all over Colorado pushed themselves to the limit in what was a well thought out series of workouts designed to measure overall fitness. Crossfit, is by definition a sport and these competitions allow us to accurately measure the effectiveness of our programs and find our strengths and weaknessess. At last years Colorado CrossFit Games there were 37 competitors. This year there were 120. Crossfit is growing in leaps and bounds. It is quickly establishing it's self as the "next generation of physical culture."
All our athletes did really well in yesterdays workouts. The first workout was a 1 RM clean and jerk. Everyone PRd.
Jeff won the workout with 3!5#. Lucinda hit 130# and Taylor did 115#.
The rest of the guys all were in the 200's.
Regan was second in the run and crushed everyone in his heat.
Jeff was in second going into the third workout. The the third workout was incredibly brutal and only about 25% of the competitors finished under the 12 minute cut off. Both Jeff and Regan made it and are still in the running going into todays final workout and Lucinda made the women' finals
I suddenly became very unpopular with the Colorado CrossFit community when Jodi pick my workout out of a hat for todays final workout.
The workout:
5 rounds for time of:
9 C2B pull-up
9 SDHP 95/65#
9 burpees
9 Power snatch 95/65#
One of the things I heard from our athletes was a big thank you to their teamates for yelling and cheering them on to get through the workouts, especially the last one. So come down and cheer them on. It makes a big difference. Heats start at 9am. For more information and results check the Front Range CrossFit website at 9:00pm
We will be at Front Range CrossFi this week end for the Colorado CrossFit Games. As to be expected the competition will be tough and the workouts tougher. Flatirons CrossFit as 10 athletes competing this weekend. Come down and cheer them on.
Thank you to everyone who participated in yesterday workout
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In teams of however many and using what ever bell size, complete 2989 kettlebell snatches.
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There will be no classes Saturday as we will all be at the Colorado Open at Front Range Crossfit. Workout heats start at 9:30am so come down and support the team.
David and Randy's Olympic lifting clinic is next Saturday. Keith and I have been lifting with David and Randy and have really gotten a lot from working with these guys and this clinic is a good opportunity to really get big dose of high quality instruction. Sign up online. Cost for Flatirons CrossFit members is $75 for the 3 hour clinic.
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
