December 12, 2013
3- 4:00 rounds / 1:00 Rest
30 KB swings
Clock counts up. Score is total accumulated time.
The Body Fat Test truck will be at the gym January 29th 5:30am to 7:00pm. This is a mobile hydrostatic body fat test. Make an appointment, bring a swimsuit and a towel and get your lean body mass measured.
I highly reccomend everyone get an accurate measure of their lean body mass. This number is crucial to determining you daily caloric intake and macro nutrient percentages.
Click here to reserve your testing time. Body Fat Test times
December 11, 2013
December 10, 2013
20 boxjumps 24/20"
25 KB swings 24/16kg
January is starting off busy with two events at FCSC. January we are putting on the FCSC Team Leadership Challenge and this just in: JumpNrope is coming on Friday January 31st at 5:00 for one of there literally world famous jump rope seminars. They will be dropping tons of knowledge bombs on how to do double unders and how to improve your double unders. They also make and sell the best jump ropes and even have them built for different levels of developing sweet double unders. PAY ATTENTION!!!! IF YOU CANNOT DO DOUBLE UNDERS OR DO NOT HAVE YOUR OWN JUMP ROPE YOU NEED TO BE AT THIS SEMINAR SO PLAN ACCORDINGLY. The cost is only $45 and is more then worth it. Space is limited so do not delay in getting signed up. You must register online to reserve a spot. Register here: JumpNrope Seminar, Friday January 31st @ 5:00pm.
December 09, 2013
5 cleans (squat)
10 pull-ups C2B
20 double unders
53kg Introductions at the American Open
Despite the city of Dallas being under 2" of solid ice over 450 lifters showed up to compete in the largest American Open in history.
Rosanne lifted in the womens 53kg class. She went 4 for 6 and totaled 123kg. One kilo under her best meet total. She missed her both her second attempts in the snatch and clean and jerk. Meets of this size are huge pressure cookers and she hung in there and upped the weights for her third attempts and made them easy. Her 123 total qualified her for the 2014 American Open so she will be coming back next year.
Geoff qualified at a small meet of about 12 lifters so you could say the Open was his first real meet. He was lifting in the 69kg class. He started of the snatch portion hitting two out three for a PR 98kg snatch. Geoff had a tough weight cut and after missing his first jerk at 120 (called for a press out after the bar crashed on him a little) he was out of gas and failed to make his other two attempts. Geoff is a very talented lifter and we can expect ot see him performing very well at meets in the near future.
December 05, 2013
50 wallballs 20/14#
50 KB swings/Snatches 24/16kg
Flatirons CrossFit Team Leadership Challenge
Flatirons CrossFit in Boulder is hosting the competition on Saturday January 18, 2014 at 9 am.
The FCSC Team Leadership Challenge celebrates what is at the heart of CrossFit: Community, testing fitness, and FUN. This Challenge adds a unique component: Leadership.
We've created an event that both presents a unique challenge for athletes and brings the Colorado CrossFit community together.
The idea behind this event is to provide team workouts that:
- group athletes with relatively unkown strengths and weaknesses and
- challenge competitors to work together to excel
This event will test leadership skill and teamwork, as well as fitness.
Captains and teams will be determined after placing in an individual workout. Teams will be made up of mixed ability levels within the team and equal overall skill level across the teams.
Teams will then compete against each other in several workouts throughout the rest of the day. The workouts will include movements that test athletes of all levels. The winning team will be based on highest score for all combined team workouts. The team that best manages their athletes' strengths and weaknesses will have a clear advantage.
Cost is $40 per athlete and limited to 100 athletes. Register Online by January 10th.
Timing: 8am - 5pm. Additional schedule details to be announced.
December 04, 2013
9 goblet squats 70/20kg
Big ups to Geoff and Rosanne. They fly out Thursday to compete in the American Open in Dallas. This years meet is huge withover 400 competitors. Qualifying and Competeing in the American Open has been on Rosanne's to do list for a few years now and this will be Geoff's second meet (talk about jumping in the deep end). Wish these guys good luck!
December 03, 2013
50 Double unders
Our Next two Olympic Weightlifting Seminars are this month on the 10th and the 17th.
If you are interested in learning or improving you weightlifting technique and numbers, both of these seminars will provide you with valuable skills to do so.
Snatch - Tuesday December 10th. 6:30 to 8:30
Clean and Jerk - December 17th 6:30 to 8:30
Cost - $35. Free for FCSC members.
December 02, 2013
3 rounds for time
10 pull-ups C2B
20 KB Swings 32/20kg
30 stick jumps 24/20"
The last Skill Session of they year starts today. The next ones will start in the new year on January 6th. If you would like get started with us in the new year please come to one of our last two Intro Classes this and next Wednesday at 6:30. These classes will show you what training at Flatirons CrossFit is like and give you more information about getting started in the new year. Please register for our Intro Classes on our Getting Started page