North Central Regionals

Today starts the Affiliate competition. There are 31 teams competing for 8 spots to go to the CrossFit Games now being held at the Home Depot Center in LA. The competition as always is going to be tough as each year the athlete keep getting tougher. The new Masters division kicks off today as well. Greg has stepped up and is going after a spot at the Games. Greg has been working his ass off and we wish him luck. I suspect the newly formed Masters division is going to be just as tough as the rest. The individual competition starts on Saturday and this is going to be one hell o a competition. Some of the best CrossFit athletes are in this region and like last year these guys and girls are going to go at it. Mid way through Games season, gotta love it.

No classes today

Skills Class at 9:30 on Saturday

WOD

Clean and jerk

1-1-1-1-1

then 12-9-6 reps @ 66% of Max front squat

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Don't try this at home!  Max weight overhead walking plate lunges

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This weekend at the fair grounds in Castle Rock is Regionals. Greg is competing in the masters on Friday and The Affiliate Cup goes on Friday. The team is prepped and ready to take their shot at winning a spot at the CrossFit Games in July. The men's and women's individual competition starts on Saturday. This is going to be an amazing competition with some of the country's best athletes going at it, so come down and check it out.

There will be no classes on Friday and there will only be a skills class at 9:30 on Saturday

"Cindy"

AMRAP in 20:00 of:

5 pull-ups

10 push ups

15 squats

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More truth about Fats

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Schedule change for the rest of the week because of Regionals

There will be no Skills Class Thursday night.

All Friday classes are canceled

There will be a 9:30 Skills class on Saturday. No 10:30 class

WOD

For time:

Run 400 x 2 rest :45 between

Run 200 x 4 rest :30 between

Run 100 x 6 rest :15 between

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I have received lots of ideas on how to promote Crossfit and I appreciate everyones help but I have always maintained that this while this program is for everyone, not everyone can do this program. I have stated on more then one occasion that "I cannot pay people to come in here and train."  So let's put it to the test. Do you have what it takes? This program is hard, and the workouts are painful to say the least, but it works. Do you have what it takes?. All it takes is a little commitment. So here is the deal: Starting in May come in and train a minimum of 3 times a week for a month and I will pay you $100. Here's the rules:

1. You must be new to Flatirons CrossFit

2. You must complete our Skills Program (they count as 6 classes) before coming to the regular scheduled classes. From there you must do a minimum of 6 more classes. It is just 12 classes total. Easy!

This won't be the easiest way to make a $100 but not all good things in life are easy.

We are not sure how long we will be offering this deal, so if you think you want to do crossfit give us a call and let's see if your commitment matches ours.

Affiliate Cup workout # 3

50 muscle ups

200 OHS 95/65#

Row 3000 meters

We will be scaling this to make team workouts depending on class size. We are doing this workout to get feedback to help formulate a strategy for the Affiliate Cup competition. Make sure to come in today and help us out.

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Saturdays rowing clinic was fantastic. Denise showed us some really cool assistance exercises and her instruction on rowing technique was great. We will be having her back for more clinics in the future so stay tuned for dates.

Article: The Truth About Fat 

Clearly something is wrong with the theories we read in the popular press—and used to bolster sales of lowfat concoctions and cholesterol-free foods. The notion that saturated fats per se cause heart disease as well as cancer is not only facile, it is just plain wrong. But it is true that some fats are bad for us. In order to understand which ones, we must know something about the chemistry of fats.

Fats—or lipids—are a class of organic substances that are not soluble in water. In simple terms, fatty acids are chains of carbon atoms with hydrogen atoms filling the available bonds. Most fat in our bodies and in the food we eat is in the form of triglycerides, that is, three fatty-acid chains attached to a glycerol molecule. Elevated triglycerides in the blood have been positively linked to proneness to heart disease, but these triglycerides do not come directly from dietary fats; they are made in the liver from any excess sugars that have not been used for energy. The source of these excess sugars is any food containing carbohydrates, particularly refined sugar and white flour.......Read More

Wod

Rowing clinic with Denise Zenire at 10:30
No 10:30 class. See everyone Monday.

WOD

8 rounds of:

3 snatches every 2:00

Use 80-85%

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And this one time at weightlifting camp....Check out these young Olympic Weightlifters.

These are all young weightlifters, not gymnasts. Just in case you though I was full of it when I give my "Weightlifters have the vertical leaps of NBA players and the flexibility of gymnasts" speech.

The 10:30 class this Saturday is cancelled due to the rowing clinic.

WOD

AMRAP in 12:00 of:

6 push-ups

9 wallballs

12 box jumps 20"

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How do you put your game face on?

"Our workout are competetive events". This phrase has been used to describe CrossFit workouts. When you show up to train how do you get ready to do the WOD?

WOD

5 rounds for time of:

150 meter sandbag carry 90/70#

3 snatches 135/85#

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We saw a lot of this yesterday!. Sorry about yesterdays workout.......NOT!!!

Every once and a while we come up with a workout that truely challenges you to the bone. It is everything you can do physically and mentally to get through it. Yesterdays was one of those workout. If you missed it, don't worry we're gonna do it again. If you did it yesterday I know you can't wait to do this one again. 

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This weekends rowing clinic with Denise Zenire is full. If there is still enough interest we will try to have her back on a regular basis.

WOD

100 thrusters for time 95/65

Every minute do 5 C2B pull-ups

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Rebuilding Regan

Regan is coming off of a broken leg. (some brilliant thing he did outside the gym)He has been coming in and training around his injury. Injuries happen and it's important to keep training. With some creativity you can train around your injury and it has been proven that exercise will increase healing time and decrease PT. If you are injured, don't stop coming in. Let one of our trainers know and we will improvise workouts for you so you can keep training.