WOD

Sid is gonna make this one up, need I say more?

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The weight lifting clinic with @008 Olympian Carissa Gump is today at noon. It is $35 online and $50 at the door. This is the thrid clinic David and Randy have put on and everyone who has done them has made huge improvement in their Olympic lifting. The time we spend working on the lifts before the WODs is not nearly enough work to get really poficient at them. Come in and take advantage of our top level Olympic lifting coaches.

WOD

21-15-9 reps for time of:

Burpees

KB swings 24/16kg

Box jumps 20"

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So yesterday I posted a video and an article showcasing two very different points of view on nutrition. How come the different points of view? Maybe this video will help.

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Don't forget David and Randy's weightlifting clinic is tomorrow. Carissa Gump will be helping out. If you missed her last time, Carissa is a lot of fun and a great coach. The clinic is going to be focusing on the first and second pulls. If you don't know what those are you should do the clinic.If you do know what the first and second pulls are you should still do the clinic since no one really ever masters the second pull. Getting the bar off the ground correctly ultimately determines the success of the lift. If you are out of position from the start it is nearly impossible to fix as the bar goes up and your technique will suffer.

The cost for the clinic is $35 online and $50 at the door. It is this Saturday from noon to 3pm.

"Grace"

30 Clean and jerks for time

135/85#

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Checkout this video and read the article below. If you have any questions sign up for the Paleo Challenge

Article: 5 Foods you should never ditch when you diet

WOD

AMRAP in 10:00 of:

3 cleans 135/85#

6 burpees

9 KB swings

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Paleo Steve gutting out some double 24kg kettlebell thrusters

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The start of the Paleo challenge is rapidly approaching and will be here before you know it. We still have room for participants for both groups. We also need the consent forms back as soon as possible. Any one needing help getting their blood test done see me or send me an email.

Carrissa Gump will be back this Saturday to help with the Olympic Lifting clinic. If you missed her at the last one get signed up for this one and check it out. Carrissa is one of the best female lifters in the world and a great instructor and coach. The clininc runs from noon to 3pm on Saturday the 19th. I hope to see you there. Cost is $35 online and $50 at the door.

WOD

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift 225/155#

Double kettlebell thrusters 24/16kg

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THE 2010 CROSSFIT GAMES

2009 was an action packed year of events and competitions. I was more then impressed with the turn out and performances of our athletes that competed this year. We saw some really good efforts as these guys pushed themselves to the brink. The year is not even over and it is time to start gearing up for next year. Dates for the CrossFit games have been announced as well as the new format for getting there.

Last year Front Range CrossFit hosted the Rocky Mountain Region CrossFit Games. This was the qualifier for CrossFit Games. It looks like they will do so again this year in May.. New this year are Sectionals. There are 30 spots for men and 30 spots for women up for grabs to get to Regionals. Sectionals will take place on March 20th and 21st. The location is at the State police HQ in Golden. Any one can compete at Sectionals. Even if you have no plans to go further then Sectionals these competitions are a lot of fun so step up your training. Everyone interested in competing let me know and we will have a sign-up on the board.

They have also changed the requirements for the Affiliate Cup. We were one of 100 teams that competed at the Games. This year at Regionals there will be an Affiliate Cup Qualifier. I will be choosing the Affiliate Cup team based on a number of criteria. If you would like to be on the team please let me know.

If anyone is looking for a quick summer getaway the Games in Aromas are a ton of fun. This year they will be held July 16th - 18th. I hope to see you there as an individual competitor, on the Affiliate Cup Team or just there to cheer on the team.

WOD

5 rounds for time of:

Snatch 10 reps 115/75#

15 pull-ups

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WOD

7 rounds for time of:

7 pull-ups

7 HSPU

7 ring dips

7 burpees

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Veronica is competing at the American Open this weekend. You can follow all the action all weekend here

Don't forget about David and Randy's weightlifting clinic on the 19th. They are going to focus on the pulls. The cost for the 3 hour clinic is $35.

WOD

3 rounds for time of:

20 KB swings 24/16kg

40 push press 45/35#

60 air squats

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No 6am classes today and Friday.

WOD

3 rounds for time of:

30 wall balls 20/14#

30 KB snatch 24/16kg

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 We still need people for the non-paleo group for the Paleo challenge. All you have to do is eat what you normally eat. Pick up a packet at the front desk.

For time:

21 hang power snatch 95/65#

10 double unders

15 hang power snatch

20 double unders

9 hang power snatch

40 double unders

6 hang power snatch

60 double unders

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The world will soon see Regan's world famous bicep curls

Good luck with your new acting career Regan!

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David and Randy will be doing another weightlifting clinic focusing on the pulls. The clinic will be Saturday December 19th from noon to 3pm. I'm sure everyone has heard me rant on the importance of Olympic lifting in CrossFit programing. The simple truth of the matter is that to be good at CrossFit you must be proficient with the clean and jerk and snatch. Nothing develops flexibility, strength, power, and speed better than Olympic lifts; all tools to become more fit and better at CrossFit. If you haven't worked with David and Randy yet get in for their last clinic of the year.

There will also be a slight schedule change this week. There will be no 6am classes on Thursday and Friday.