WOD

21-15-9 reps for time of:

Deadlift 225/155#

Ring dips

Post to comments

There is always something left in the tank

Our workouts are hard.. Getting through them often feels like it took everything you got. If it doesn't you're not trying hard enough. It is not enough to just go through the motions and get the workout done. We don't just check the box. We are striving for perfection and knocking off every second we can. Your performance is about willing yourself to complete one more rep, and then another, and another until its over. You can always do more then you think you can and there is always something left in the tank.

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

We are about 5 weeks into the Paleo Challenge. How is everyone doing? Three more weeks to go. Please make sure to turn in your logs at the end of each week.

WOD

Front Squat

5-5-3-3-3-1-1-1

then

5 cleans every minute for 8 minutes

Use 66% of max

Post to  comments

WOD

3 rounds for time of:

7 hang squat clean thrusters 135/85#

21 KB swings 24/16 kg

15 box jumps 20"

Post to comments

WOD

Alternating Tabata:

Deadlift 225/155#

Wallballs 20/14#

Post to comments

Some of the 9:30 crew working on their upside down skwats

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

If you are competing or interested competing in any of the CrossFit Games we will be doing a practice workout this Saturday at 10:30 to help everyone get ready. Come out and help our athletes get ready for Sectionals.

"Helen"

3 rounds for time of:

Run 400

21 KB swings 24/16kg

12 pull-ups

Post to comments

More Conspiracy Theory?

The point of these videos is don't just trust what people tell you about nutrition. Do the research yourself and find out the science behind how our bodies process food. Also do the research and you will find that the food industry does not care about what you eat or keeping you healthy. They want to sell you as much food as they can and produce it as cheaply as they can. 4 cents worth of corn will make a $4 box of cereal. If corn can be made into plastic cups do you think you should be eating corn? Ask yourself what can broccoli be made into? what about an orange or a steak?

WOD

8 three minute rounds of:

3 clean and jerk @ 85%

Do 10 burpees for every missed attempt

Post to comments

Our in house weightlifting meet is in a couple weeks. Who's training?

WOD

AMRAP in 12 minutes of

5 pull-ups

10 burpees

15 box jumps 20"

Post to comments

Still scared of eating Fat?

WOD

Deadlift

1-1-1-1-1

then 12-9-6 reps @ 66%

Post to comments

Today is another body comp measuremen day for the Paleo Challenge. Make sure to see me to  get weighed and your body fat checked.

WOD

5 rounds of:

10 deadlifts 225/155#

20 Wallballs 20/14#

Post to comments

WOD

Overhead Squat

1-1-1-1-1

then 12-9-6 reps @66%

Post to comments

My goal to have everybody at Flatirons CrossFit is almost complete.