WOD

AMRAP in 15:00 of:

Double unders

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The Daily Camera Shows up to one of our weightlifting clinics

Very few CrossFit boxes have the level of Olympic weightlifting coaching that Flatirons CrossFit has. Whether you are just learning the lifts or an experienced lifter take advantage of our weightlifting coaching staff. Don't forget to sign-up for our Developmental Weightlifting Meet on February 27th. Get in and start training now!

Secret Service Snatch Test

10:00 of kettlebell snatches 24/12kg

You may put the bell down and switch hands as often as you like

For extra credit try it with double kettlebells

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Yesterday 40 of us did "Fran". "Fran" is "the" CrossFit workout. "Fran" is CrossFit. Talk to just about any experienced CrossFitter and the will tell you there is no workout quite like "Fran". Just the thought of doing it strikes fear into the hearts of the toughest CrossFitters. Yesterday you guys smashed that workout. Everyone crushed their best previous effort. Collin was the over acheiver of the day day when he knocked 1:35 off his best to finnish in 2:45 finally knocking off the old man. Of the 40 athletes who did the workout 30 did it RX'd. Of those 30:

20 were sub 7:00

10 of those were sub 5:00

4 of those were sub 4:00

That is a whole lot of fast "Fran" times. Great job everyone. It usually takes about a month or two to mentally recover from "Fran" so we won't be doing it again for a little while.

"Fran"

Sit around for 45 minutes working up the courage to do:

21-15-9 reps for time of

Thrusters 95/65#

Pull-ups

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Yeah, you read that right. If you dont get the first part of the WOD,  then you truly have not experienced "Fran" and are in for a treat

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Troubleshooting your paleo diet: We're three weeks in now.  Your body should have made the adjustment to burning fat instead of sugar for energy.  If you're still feeling not great, here are some questions to ask yourself:

1. Are you getting enough calories?  The protein and fat in a paleo diet make you feel full easier.  Without the usual sugar crashes as feedback, you might be undereating.
2. Are you eating frequently enough?  I've found I need to eat fairly often, unless I have a very high-fat, low-carb meal (like eggs and bacon). 
3. Are you getting enough carbs?  You need to eat A LOT of veggies to meet Zone portions.  You probably need some fruit.  Going very low carb is not a huge problem, but when you're only 3 weeks in, it might be making things more difficult.
4. Did you give up caffeine?  An admirable thing to do, but this does make the transition more painful! 
5. Are you getting enough sleep?  Starches and sugars artificially prop you up when you're sleep deprived.  You won't be able to function very well on little sleep on paleo.  Also, lack of sleep will exacerbate sugar cravings. 
6. Did you give up salt or switch to sea salt?  You may be low on iodine (present in iodized table salt), which can mess with your thyroid, which can make you tired.  Try adding back in a reasonable amount of table salt.

WOD

3 rounds for time of:

7 push press 135/85#

21 kettlebell swings

50 double unders

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Sectionals are coming up fast on March 20th and 21st. If you are interested in competing make sure to get signed up at CrossFit.com. There are still spots available.

Also on February 27th we are having a little in house weightlifting meet with a BBQ afterwards. Sign up on the board so I have a head count.