WOD

Skwat

1-1-1-1-1

then 12-9-6 reps @ 66%

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From Amy

WOD

5 rounds for time of:

10 OHS 95/65#

10 Box jumps 24"

10 SDHP 95/65#

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Andy setting up for a snatch.

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There are only 4 spots left for the rowing clinic on the 24th. Don't wait it's filling up fast. The cost is $20. A small price to pay to make your rowing experience even more painful then it is right now.

WOD

8 rounds for time of:

Sprint 150 meters

4 cleans 185/120

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Oh yes more nutritional info.

Don't forget about the tryout for the Affiliate Cup tryouts on April 10th. If you are interested in being on the team or just helping by giving the athletes some competition put your name on the board.

On April 24th Denise Zenire will be doing a rowing clinic. Denise is the assistant coach for CU and an accomplished rower. The cost for the clinic is $20. There are currently only 5 more spots so put your sign-up on the board as so as possible if you are interested.

WOD

Let's see what comes out of the hopper.

Check out the the CrossFit.com for video of Sectionals day two. There is a good shot of Amy and some of the others doing that nasty day two Wod.

WOD

For time:

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

Clean and jerk 155/100

do

5 pull-ups

10 push ups

15 air squats

between each set.

We will be having a rowing clinic on Saturday April 24th with Denise Zenier. Denise has been a competitive rower for 12 years and is currently the the assistant woman's rowing coach for CU. We are limiting this clinic to nine athletes so if you are interested sign up on the board. The cost for the 1-1/2 clinic is $20.

WOD

3 rounds for time of:

Snatch 95/65# 15 reps

Muscle-ups 5 reps

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If you are interested in the Affiliate Cup Team tryouts make sure to put your name on the board. There are 5 spots for the guys and 6 for the girls available.

WOD

SNOW STORM - NO CLASSES TODAY!

8 rounds of 3 skwat clean and jerk every 3:00

use 75% of 1RM

Muscle up Fever. Zach on Monday then Nick gets one on Tuesday! Who's next?

With Sectionals done and Regionals and The Games just around the corner I want to talk a little about the value of competition. Last year in Aromas there was a big banner hanging over the stadium that said: "Our workouts are competitive events. The value of CrossFit lies in it's dominance over other athletes. This is a truth divined thru competition not debate." In short this simply means " Put up or shut up." Quit talking about how good you are and how awesome your program is and how every other program out there is crap. Show up and prove it. The CrossFit Games provide everyone that opportunity. The games allow us to test ourselves and training programs against the best in the world.

The simple fact is not everyone will make it to the Games in Aromas. That honor is reserved for the very best athletes. Does that mean that competition has no value in your everyday training? Nothing could be further from the truth. Everytime you workout at Flatirons CrossFit you are competing. It might be against another athlete or a time on the board or just yourself but make no mistake you are competing. Entering a competition or challenge will force you to push yourself to the next level and find that next gear. Its finding that next gear that will take your training and ultimately your fitness to the next level. Competiton finds all the chinks in your armour and helps motivate you to fix them. It's not always about winning or losing but it is always about getting better.

WOD

For time:

Run 600

21 Burpees

21 kettlebell swings 32/20kg

Run 400

15 Burpees

15 Kettlebell swings

Run 200

9 Burpees

9 kettlebell swings

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What did you do at 6am? Zach got a muscle up.

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Mark this one on your calendar. We will be holding tryouts for our Affiliate Cup Team. The team will compete at Regionals for a spot to compete at the CrossFit Games in Aromas. We have two spots for the men and three for the ladies. We will also be looking for three alternate men and women spots available. 

Tryouts will be on Saturday April 10th starting at 10:30 and will run for a few hours. You can expect to do two to three workouts so set aside the day. We will also need people to help judge the workouts. Please put your name on the board if you want on the team or if you can help.

Sectionals Day Two Wod

AMRAP in 10:00 of:

6 squat cleans 135/95#

9 C2B pull-ups

12 box jumps 24/20"

Come on you gotta try this one!

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Sid at Sectionals doing what he does best. Complete Sectional results

Great job everyone who competed this weekend! That was an extremely intense competition. The CrossFit Games are the pinnacol of this thing we call CrossFit. They represent the potential of what the human body can accomplish. Being good at CrossFit is not and individual effort. It take the support off the athletes you train with. Everybody at Flatirons CrossFit help our athletes train for theses games. The harder we train the better eveybody gets. Keep training, Keep learning and perfecting your skills, and keep pushing past what you think you can do.

Sectionals Day Two

As expected WOD 1 was brutal and WOD 2 proved to be an interesting mix of skill and strategy. The weather added some interesting challenges as well. Thanks to everyone who came down to watch and cheer the team on.

Complete results from day one view here

Day two is going to be a nasty little AMRAP in 10:00 of:

6 squat cleans 95/65#

9 C2B pull-ups

12 box jumps 24"

YUCK!!! Man its gonna be fun!!