"Great Balls of Fire"

8 tabata intervals each of:

Wallball 20/14#-8ft target

Ballslams

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There is no 5:30 class today

Okay I think most of you are going to like this video

I'm still not sure what hurts more; doing Fran or getting Tazed

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Don't forget about the lifting clinic Saturday with Carissa Gump. The clinic is from noon to 3pm. You can pay at the door and everyone is welcome to attend. The cost is $35. There will be four coaches so everyone is going to get lots of attention

WOD

5 rounds for time of:

15 pull-ups

20 push ups

30 KB swings

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Jason snatching 120kg

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PALEO UPDATE:

We are getting lots of sign ups for the Paleo portion of the study but, (and I can't believe I'm saying this) we still need more people who like eating crap to be in the control group. If you are not interested in chaging your diet we still need your help with the study as our control group. People interested in either or make sure to sign up on the board.

WOD

Your choice of:

Squat 20 reps at 80%

or

3 rounds for time of:

7 hang squat clean thrusters 135/85#

10 burpees

50 double unders

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Lucinda continues on her quest for dominance yesterday when she easily snatched 115# for a new PR

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CLINIC UPDATE:

This Saturdays clinic with 2008 Olympian Carissa Gump is now being offered at a discounted rate of $35 for the 3 hour clinic. I am personally going to be a participant at this clinic because if I'm not Lucinda is going to be snatching more then me, plus Carissa is really cool.

WOD

Snatch

Start light and do sets of 5 adding weight each set until failure. Add weight and do sets of 4 adding weight until failure. Then add weight and do sets of 3 adding weight until failure. Add weight and do sets of 2 until failure. Add weight and do singles till failure.

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Just  ordered a whole bunch of these for the gym. That's what happens when you stay up late and watch infomercials

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Don't forget: If you would like to participate in the Paleo Study either as a Paleo eater or the other kind we need you to sign up on the board. We will have more information and requirements availiable soon. Just sign up if you are interested.

WOD

AMRAP in 20:00 of:

5 thrusters 95/65#

10 burpees

15 box jumps 20"

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Tim learning to shoot the M-4

Last week I had the opportunity to do some weapons training with the  Boulder SWAT team. It was one of the coolest things I've ever done. I see most of those guys training in the gym and they apply the same work ethic to the other parts of their training. Getting to do some of their tactical shooting drills gave me a huge understanding and appreciation of what these guys train for. It was hard enough to get through the drills proficiently at a shooting range. It is still hard to imagine what it would be like to do it while under fire. One of the hallmarks of CrossFit is being prepared for the unknown. Agencies and individuals alike recognize its value in its ability to help in preparing for the unknown. The SWAT team is a little different in that they know what the are training for. Their training is more then just being prepared for the unknown it is about dealing with the unknown in an efficient manner.

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Don't forget about the lifting clinic this Saturday with 2008 Olympian Carissa Gump. This clinic is open to anyone and Flatirons CrossFit members get a discount. This is an opportunity to get coaching from one of the best lifters in the country.

WOD

Not sure what we are going to do for todays workout but I'm sure Sid and I will come up wit something.

Next weekend Flatirons CrossFit is hosting another Olympic weightlifting clinic. The clinic will run from noon to 3:00. David and Randy are going to be going over the overhead portion of the lifts. So if you need help with your snatch or jerk this is a good opportunity to to get some top notch instruction. 2008 Olympian Carrisa Gump will be there to help as well.

WOD

Do one clean and Jerk every minute on the minute for 30 minutes.

Stay with one weight.

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Lucinda gets the muscle up.

The muscle up is an unsurpassed upper body exercise. It should be the goal of every CrossFitter to get one.

Way to go Lucinda.

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Flatirons CrossFit is hosting another weightlifting clinic on November 21st. 2008 Olympian Carrisa Gump will be a special guest. This clinic is going to cover the snatch and the jerk.

WOD

100 pull-ups for time

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WOD

3 rounds for time of:

30 hang power snatch 75/55#

30 wallballs 10' 20/14#

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Check out the trailer for the new movie Food Inc

PALEO EXPERIMENT UPDATE

The Paleo Challenge will start on January 11th. There are two ways to participate:

1. Eat Paleo foods for 60 days

2. Eat what you normally eat.

If you are interested in participating in this experiment sign-up on the white board under which  way you would like to participate. We are still working out the details but everyone in the study will need to do a baseline strength workout and metcon. We will also be testing body fat percentage. We are also encouraging that everyone get a blood lipid profile. Stay tuned for more details and if you are going to do the paleo diet start doing some research to familiarize yourself with the Paleo diet. We also recommend looking into the Zone Diet and it's block system for measuring your macronutrients.

WOD

21-15-9 reps for time of:

Front squat 165/105#

Burpees

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Team Flatirons CrossFit in action

21

Final results are in from The Fall Classic Weightlifting Meet.

Flatirons CrossFit was 3rd in the Affiliate competition.

Rosanne was 2nd in the 53kg class

Tracy and Amy were 1st and 2nd in the 58 kg class

Lucinda was 1st in the 63kg class

James was 2nd in the 77kg class

Tim was 4th in the 94kg class

Keith was 4th in the 105kg class

Everyone lifted really well and Randy did a superb job coaching all our lifters.