WOD

We are going to draw from the hopper to make this workout up One of the principles of CrossFit is to be prepared for the unknown. The ability to master random tasks greatly improves athletic ability.

WOD

21-15-9 reps for time of:

Double KB:

Swings

Cleans

Thrusters

Push jerks

Post to comments

We are going to have an Olympic weightlifting session at noon on Saturday. If you are doing the meet next weekend you need to be there. We are going to do some fine tuning and go over rules and strategies.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

More news on the Paleo experiment:

In addition to people willing to eat a paleo diet for 2 months we are also looking for people "willing" to eat the same crap they have been eating to use as a control group. We are goint to attempt to document improvement in triglycerides, LDL, HDL, body fat, and strength and metabolic conditioning. So if you don't want to eat the food you can still participate in the experiment.

WOD

3 rounds for time of:

15 pull-ups

12 body weight deadlifts

Post to comments

Due to the snow storm we have extended our rowing challenge against MBS. We got a lot of meters rowed today and we will keep knocking off 500 and 1000 meter sprints until we are done.

Check out this video on rowing technique.

WOD

For time:

Row 100,000 meters

Post to comments

Nate cleans 95#. We didn't weigh him but its gotta be close to his body weight.

WOD

AMRAP in 15:00 of:

5 hang power snatch 95/65#

10 wallballs 20/14#

15 kettlebell swings 24/16kg

Post to comments

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Some of you may have heard about this "diet" some of us are on. I don't like to think of it as a "diet" but more of a way of eating that promotes optimum health and fitness. You have all heard me say that fitness is not about weight loss or body fat percentage. This is true. fitness is about human performance. The mentality of calories in and calories out and the USDA food pyramid is so 2008.

CrossFitters have had tremendous sucess in increasing performance and yes, body compositon by eating meat, fruit, vegetables, nuts, and seeds.. The truth is if you want to lose weight and change body composition you have to eat right. Which brings us to the Paleo diet. Starting in January we are going to do a 60 day experiment with the Paleo diet. Participans will be required to get blood work done and an accurate body fat test done as well as keeping a food journal and training at least 3 days a week. We will do baseline strenght and metabolic conditioning tests. We will test everything at the end of the 60 days and compare results.

Take the next couple months and do some research and start cleaning out the pantry. There are quite a few examples of th Paleo diet training at Flatirons Crossfit right now. Leftovers from the last Nutrition experiment. Ask them about the Paleo diet.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

On Wednesday we will be doing our annual 100,000 meter rowing challenge against MBS CrossFit. We did this last year and they won, so lets hit it hard and beat them this time.. We will be rowing 500 and 1000 meter sprints all day till we have rowed 100,000 meters. This is a good time to work on a PR for your 1000 or 500 meter row.

WOD

5 rounds for time of:

OHWPL 20 steps

15 box jumps 24"

50 double unders

Post to comments

Saturdays Olympic Weightlifting Clinic with Cheryl Haworth

WOD

Run 5 k

Post to coments

WOD

We are going to make this one up on the spot.

Collin checking the leader board.

Collin is one of the new firebreathers working for his spot on the leader board. He comes in everyday and checks it out. How do you get on the leader board? Work your ass off and learn to love pain!

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

The lifting clinic is today at noon. You can pay at the door so come in and learn from 3 of the best in the business.

WOD

AMRAP in 15:00 of:

2 muscle-ups

4 cleans 185/135#

7 burpees

Post to comments

Paula catching some air doing double unders

We have been working on double under for a while now and everybody is starting to get them. If you are getting sick of practicing them.. Tough. The double under is an unmatched skill for developing superhuman cardio and they make workouts oh so enjoyable. Stick with it all it takes is a little patience.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

The Olympic lifting clinic with 2008 Olympian Cheryl Hawwoth is this Saturday at noon. There are still some spots available and you can pay at the door.

In case you hadn't noticed a lot of weightlifting PRs have been set lately. David and Randy are largely to blame. Seroiusly, These guys are good and this clinic is a great opportunity to learn from two really good coaches. The clinic is open to anyone. Hope to see you there.

For time:

20 thrusters 135/90

10 double unders

15 thrusters

20 double unders

10 thrusters

40 double unders

5 thrusters

60 double unders

Post to comments

What kind of a workout does this to you.....during the workout?

This one

The 5:30 crew getting their ass kicked by "Fausto". I named this workout after a friend of mine who died last year in a car accident. One of the reasons I love CrossFit i because it reminds me I am alive. We some times take that for granted. You never know when your time is up on this planet. Take advantage of the time you have to live at your fullest. Someone once told me "we all have the same 24 hours in a day. What you do with it is up to you." For me working out and my health is an important part of those 24 hours. What is important in your 24 hours?