« December 2009 | Main | February 2010 »
All I can say is that Sid won't be in today so I;m gonna make up the WOD. Skwats anyone?
Don't forget David and Randy's weightlifting clinic at 12:00. Cost is $35.00 and you can pay at the door. This would be a good way to kick off training for our developmental weightlifting meet on the 27th of February.
6-9-12-15-18-21 reps of
Front squat
Start with your 5RM and do it for 6. then take off as little weight as possible for each ascending set. Add your first and last weight together for your score.
Post to comments
Article: How Fit Are We?
What is your definition of fitness and what does it mean to be fit? Does fitness include being healthy? Then ask yourself "is what I'm doing for health and fitness good for me?"
Don't forget about the Weightlifting Clininc this Saturdy from noon til 3pm
For time:
50-40-30-20-10 KB snatch 24/16kg
10-20-30-40-50 Double unders
Post to comments
Check out this Article: Top Worse Foods For Cholesteral
In he real world when reporters and the like put things in print hat have no factual basis they get sued.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Weightlifting Clinic this Saturday from noon to 3pm with David and Randy. Cost is $35.00
3 rounds for time of:
10 pull-ups C2B
10 OHS 115/75#
10 box jumps 24"
Post to comments
Announcing the Flatirons CrossFit Weightlifting Meet and BBQ, Saturday February 27th at 10:30
This meet is designed to be fun for lifters of all abilities with a focus on developing skill with the clean and jerk and snatch. It is for Flatirons CrossFit athletes only. We will be having a party afterwards. Mark this one on the calender it's going to be fun.
Reminder: If you are doing the Paleo Challenge make sure to get your bloodwork turned into me or Amy.
AMRAP in 15:00 of:
3 Snatch 135/85#
10 wallballs 20/14#
Post to comments
Anybody want to learn how to snatch a kettlebell? Check this guy out! 32 kg bell,180 reps on one arm with out putting it down.
5 rounds for time of:
5 deadlift 275/185#
Burpees
Post to comments
We are checking body comp measurements today for the Paleo Challenge. We want to see where everyone is at after two weeks. From what I've seen so far, everyone is doing a fantastic job of sticking with the diet, training consistently, and getting enough sleep. The first two weeks are the toughest and you guys did a great job getting started. If you are struggling stay with it it gets easier and you should start to feel better soon.
Don't forget David and Randy are doing another Olympic Lifting Clinic this Saturday from noon to 3:00. Sign-up online or at the door. Cost is $35.00. We use the Olympic lifts a lot in this program, both heavy and in the WODs. We spend a good amount of time working on technique but to really get good at them and get their full benefit you need to put in the time. We have an Olympic lifting class everynight at 6:30. David and Randy are excellent coaches and their clinics have been extremely productive.
If you are competing in the games or want to tryout for the Affiliate Cup team, make sure to put your name on the board. For those of you who are signed up we will be having a Sunday 9:00am lifting session every week or the next few months.
Double Kettlebell clean and jerk
40-30-20-10 reps.
Go up a bell size each set
Post to comments
Lucinda and Jrap heading up the ropes
Coming up on 2 weeks into the Paleo Challenge. If you were having a hard time with the adjustment has it gotten better? It should start to get easier next week as your body becomes more acustom to metabolizing the new foods you are eating. One thing that can help and is really important to being healthy is getting enough sleep. Everyone should be getting a minimum of 8 or 9 hours of sleep a night. We will be checking body composition measures on Monday so if you are doing the challenge make sure to get in.
3 rounds for time of:
9 snatches 135/85#
1 rope climb 15ft
Post to comments
More information on the cholesterol myth.
AMRAP in 15:00 of:
5 KB snatch each arm 24/16kg
Run 200
10 wallballs 20/14#
Post to comments
Check out this very informative video on nutrition. It is a little long but is worth watching
It has been a little over a week on the Paleo Challenge and we have already seen some significant weight loss and improvements. Stay with it guys!
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
David and Randy are hosting another weightlifting clinic on Saturday January 30th from noon to 3:00. Once again I cannot stress the importance of Olympic lifting. It is the best thing you can do to improve your fitness and you cannot be good at CrossFit without being good at Olympic Lifting. We are planning a small in house developmental meet for Flatirons CrossFit members only. It is just for fun and there will be a party afterwards. You gotta lift to come to the party (and our parties are starting to become legendary) so let's get busy lifting (you don't have much of a choice as you can expect to be doing a lot of clean and jerk and snatch now that we are done skwatting)
3 rounds for time of:
10 bodyweight deadlifts
5 HSPU
5 body weight cleans
10 pull-ups
Post to comments
Adryenne has been here for just a couple weeks and she takes the top spot for the ladies squat with 210#
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
