Sectionals

Today starts the Sectional Qualifier for Regionals. Good luck to everyone competing:

Amy

Mike

Tom

Gary

Will

Collin

Compton

Paleo

Sid

Tim

There are no classes today

WOD

Do 8 rounds of:

3 snatches every two minutes

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There is no 5:30 class today

Sectionals are this weekend. Games season has started. We are still looking for people to commit to training for a spot on our Affiliate Cup team and help us earn a spot competing at the CrossFit Games in Aromas in July. Regionals is the next competition. Athletes that qualify at Sectionals will move on. The Masters division and Affiliate Cup divisions will compete at Regionals.

Come down to the Rocky Mountain State Patrol Academy this weekend and help support our Sectional athletes.. the competition is going to be brutal and friendly faces are a big help.

WOD

For time:

15 thrusters 135/85#

30 burpees

45 box jumps

45 kettlebell swings

30 pull-ups

15 clean and jerk 135/85#

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All athletes competing in Sectionals: Registration information

Friday, March 19th:
6 - 9pm: Athlete, guest, volunteer and spectator check-in at Colorado State Patrol
6 - 9pm Event set-up; You are welcome to come to the Colorado State patrol location and scope out the area.

Saturday, March 20th:
6am - 7:15am - Athlete arrival and any late athlete check-ins. Guest, spectator and volunteer check-in.
7:30am - National Anthem, opening address and general announcements, heat 1 athletes on deck
8am - 12:15pm: Men complete WOD #1, women complete WOD #2
12:15-1pm: Break for lunch
12:45pm: Heat 1 athletes on deck, standing by
1-5pm: Men complete WOD#2, women complete WOD #1
5:30pm: Announcement of Sundays WOD, heat assignments for Sunday will be posted ASAP after 5pm.

Sunday, March 21st:
7:30am - Announcements, heat 1 athletes on deck, standing by
8am - 12:30pm: Men and women complete WOD#3
12:30-2pm: Break
2pm - Awards ceremony hailing top 30 men and 30 women to advance to Regional Qualifiers

IMPORTANT Heat Check-In Information:
There will be a heat check-in room that all athletes must check in 25-15 minutes prior to their start time.  Please be prepared for your heat and show-up on time.

For more information about range of motion standards and heat assignments click here

WOD

21-15-9 reps for time of:

Ketlebell snatch 24/16kg

Goblet squat 24/16kg

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Brad would like to wish everyone a happy St Patrick's Day!

You need shades to wear an outfit like that!

WOD

4 rounds for time of:

5 upside down skwats

12 box jumps 20"

15 SDHP 95/65#

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Sectionals are this weekend. they are being held in Golden at the Rocky Mountain State Patrol Academy.  There will be 200 athletes competing for a chance to go on to Regionals. 9 athletes from FCF are competing. If you don't have plans this weekend come down and cheer the team on.

Athletes competing at Sectionals; by now you have seen the workouts. If you need practice with any of the movements let me know so we can work on them. Strategy will play a part in success at the workouts so if you have any questions let me know so we can come up with a plan that suits your abilities.

WOD

3 rounds for time:

Row 21 calories

21 push jerks 95/65#

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WOD

It's time again to to a big stupid chipper WOD. We don't do very many of these because the are not a very effective way to train. Adaptation to training comes from intensity not volume. While volume is important it should not be the bulk of your training. Which leads us to todays chipper workout. We will be making this one up completely at random so if you feel like being abused for an extended period come check it out.

WOD

Do one thruster the first minute, two the second , three the third......etc.

Use 95/65#

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Libby cranking out some hang power snatches

 

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We have been getting final results from the Paleo Challenge in. Everyone has improved in the metabolic and strength tests and the same for body comp. It will be a little while before blood work all gets back but  we have gotten one result back and here is a direct quote from the doctor......

"Hello ######- you need to patent that diet your cholesterol is so much better and doesn't need any thing you dropped from ldl of 173 to 127 and total cholesterol under 200 and hdl went up to mid 50s!  we can avoid medications keep up the good work "

If you still "feel" "think" believe" that the conventional wisdom that most doctors, nutritionists and Personal trainers are hawking is the truth,  do the research, look at the results or simply try it for yourself.

WOD

AMRAP in 15:00 of:

3 deadlifts 185/120#

6 push-ups

10 double unders

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155# Robbie trying to finish up "The Bear" with 135#. He made it!

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Clash of the Titans. Gray Taubes vs Dr Oz

There is a part two to this. You can click on it at the end. Can anyone tell me what is wrong with Dr. Oz's arguments?

"The Bear"

Complete 5 rounds of:

7 cycles of:

Hang power clean

Front skwat

Push press

Back skwat

Push press

Add weight every round. Rest as needed. You may not put the bar down during the cycle.

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