News and Events
FCF Strongman Competition
Saturday September 17th. Warm-up at 9:00. Events start at 9:30.
Cost: $20 Register here
This will be a series of strongman inspired CrossFit workouts or vice versa set in a competition format. There will be three divisions to enter in: Novice, Intermediate, and Advanced. You must choose one division for the entire contest.
There are six events and then a special one that will involve pulling something really heavy.
The Workouts
80 ft Farmers Walk/Tire Flip
Farmers walk down tire flip back. 2:00 time limit
Mens Novice: 115 bars/400# tire
Inter. 135# bars/ 500# tire
Adv. 165# bars/700# tire
Women Novice: 75# bars/ 200# tire
Inter. 95# bars/ 350# tire
Adv. 115# bars/ 400# tire
KB Clean and Press. AMRAP in 2:00
Mens Novice: 28kg bell
Inter: 32kg bell
Adv: 40kg bell
Womens: Novice: 16kg bell
Inter: 24kg bell
Adv: 28kg bell
Atlas Stones
Mens Novice: Shoulder 95-115-125-150 x2 for time
Inter: Shoulder 95-115-125-150-175 x2 for time
Adv: Shoulder 95-115-125-150-175-200 x2 for time
Womens Novice: AMRAP in 3:00 95# stone
Inter: AMRAP in 3:00 115# stone
Adv: AMRAP in 3:00 125# stone
KB Toss.
Three attempts for distance. Must be thrown forwards or backwards overhead.
Mens Novice: 16kg
Inter: 20kg
Adv: 24kg
Womans Novice: 8kg
Inter: 12kg
Adv: 16kg
Medley.
50 meter: Prowler/Sandbag/Deadliftx12
Mens Novice: 50/70/225
Inter: 90/80/315
Adv: 90/80/365
Womens Novice: 0/50/125
Inter: 30/60/165
Adv: 50/70/205
30 ft Plate Walk
Plate is carried flat in front of the body arms extended down. Weight will be added every 30 ft
Loading: Men- 45-45-45-25-25-15-15-15-15
Women 45-25-25-15-15-15-10-10-10
Truck Pull
This should be a lot of fun for everyone. Bring something to grill or a side dish. You will need to eat during the competition. If you have some really strong friends (or friends who think they are strong) bring them. There are only 30 spots available. Cost is $20. For more information contact Tim@flatironscrossfit.com - 303.517.7114
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Paleo Chef Wars
Winning recipes: BBQ Sauce
1st place
Tim's BBQ Jerk Sauce
1 1/2-inch knob ginger, finely chopped
1 jalapeno,large stem removed
1 habenaro
1 serranno
3 green onions, chopped
2 tablespoon olive oil
2 1/2 cups agave ketchup (tomato puree, Agave, onions, vinegar)
1/2 cup pineapple juice
1/2 cup cider vinegar
1/4 cup maple syrup x
1 teaspoon dry mustard
1 teaspoon Thyme
1 teaspoon Allspice
Dash of Cinnamon
In a food processor, add the ginger, Habenaro,jalapeno, serrano and green onion. Pulse until they are finely chopped. In a medium saucepan, add the olive oil over medium heat. Add the ginger mixture and saute until tender. Combine the ketchup, habenaro sauce, pineapple juice, cider vinegar, maple syrup, and spices in a bowl and add to the saucepan. Season with salt and pepper. Bring to slight boil. Let simmer for 10 minutes for the flavors to blend.
2nd Place
Greg's Apricot-cilantro sauce
Apricots
Apple juice
Cilantro
Red pepper
Fresh jalepeno
Lime juice
Garlic
Ginger
Tabasco
See Greg for details
3rd Place tie
Chuck's sauce
Combine:
6 oz tomato paste
1.5 cup beef stock
3 gloves garlic
1/2 an onion
2 tbs dijon mustard
1 tbs apple cider vinegar
1 tbs olive oil
1.5 tsp sea salt
2 tbs chili powder
Heat and simmer 20 -30 minutes then add:
3 tsp honey + 1 tsp agave
1/2 tsp espresso
3 shakes tabasco sauce
5 drops liquid smoke
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 tsp red wine vinegar
Simmer
Julie's sauce
3 cloves garlic
1/2 large onion
6 oz tomato paste
1 cup beef stock
1/2 cup fresh pineapple juice
3 tbs chili powder
1 tbs chilpotle pepper paste
2 tbs dijon mustard
2 tbs apple cider vinegar
1 tbs olive oil
1 tsp sea salt
1 tbs maple sugar powder
1 tbs dried garlic flakes
Fresh ground pepper.
Process onion and garlic in food processor until minced fine
Combine onion and garlic along with the remainder of ingredients into a sauce pan and mix well. Bring to gentle boil and simmer.
2011 Crossfit Open
Starting the week of March 15th FCF will be hosting the qualifying workout every Saturday at 10:30. These workouts are open to ANYONE wishing to take part in trying to qualify for this years CrossFit Games. All scores and times for the workouts done a FCF will be submitted to CrossFit.com. The workouts are free to all FCF members and a $20 drop in fee to everyone else. Please email me if you would like to come in and join our athletes for the Open Qualifieres. Tim@flatironscrossfit.com
ROWING CLININC WITH DENISE ZENIRE
Saturday April 24th. 10:30 to 12:00.
"Denise Zenier has been active in the sport of rowing for over 12 years, taking on the Assistant Women's Coach position at the University of Colorado at Boulder in August of 2009. She comes from a strong rowing and coaching background, previously coaching for the Tufts University Men and working with her high school program. Prior to her coaching stint at Tufts, Zenier was a standout member of the Tufts University Women’s Varsity, finishing 5th at the 2006 NCAA National Championship, and spent her junior year rowing for the Oxford University Women's Boat Club and St. Anne's College in Oxford, UK.
Denise learned to row for Oregon Rowing Unlimited in Portland, OR as an alternative to being forced to play dodgeball in high-school gym class, and has been a part of the pain-loving, spandex-wearing lifestyle ever since."
The clinic will cover: Proper technique and common technique errors; the bio mechanics of the stroke and ways to maximize speed, and drills for improvement.
PALEO CHALLENGE
January 11th
Overview
Flatirons CrossFit members are being invited to participate in an experiment investigating the effects of switching to a Paleo-Zone diet. Specifically, we are interested in effects on performance (strength and metabolic conditioning), body weight and composition, cholesterol, energy, and affect.
You will be in one of two groups: the Paleo-Zone group or the Control group. Both groups will be asked to get a lipid profile (requires a blood draw) and perform a collection of benchmark strength and metabolic conditioning tests (workouts) two times, once before the experiment begins, and once after it ends (8 weeks later). In addition, you will have body weight and composition measured (via a scale and tape measure) once every two weeks throughout the study. You will need to keep a daily log, keeping track of your hours of sleep per night, whether you trained, and your affect and energy levels. You will turn in these logs to Amy once a week. You will need to come in and train at least three days a week. At the end of the study, you will complete a written exit interview, answering questions about your experience in the study.
In addition, the Paleo-Zone group will be asked to adhere to a Paleo-Zone diet. If you are in this group, you are agreeing to eat no more than 10 percent of your calories each day in non-Paleo foods and to try to stay within approximate Zone portions and ratios. You will be given materials instructing you how to do this, you will have access to a website with Paleo-Zone resources and support, and you will attend a nutrition seminar with Steve.
If you are in the Control group, you will continue to eat your usual diet.
What does it mean to eat Paleo-Zone?
The Paleo diet is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era. The "contemporary" Paleolithic diet consists mainly of meat, fish, vegetables, fruit, seeds, and nuts, and excludes grains, beans, potatoes, dairy products, refined sugar, and alcohol. If you are in the Paleo-Zone condition, you will need to keep these excluded foods to less than 10 percent of your calories each day.
The Zone part refers to portion sizes and ratios. The Zone ratio is 30 percent protein, 40 percent carbohydrates, and 30 percent fat. The Zone diet uses a concept called blocks, which refer to certain benchmark portion sizes, to save you from doing calculations all the time.
Paleo-Zone simply refers to a diet based on Paleo foods with Zone portions/ratios.
Why should you do this?
While we are unable to compensate you for your participation because this is not a funded research study, there are several potential benefits from participating.
· Participation in a scientific investigation to benefit the CrossFit community and beyond
· An improved understanding of the real effects of a Paleo Zone diet on performance and physiological measures of health
· An individualized data profile of your performance and physiological measures, with analyses of your sleep, training, and eating patterns, over two months
· If you participate in the Paleo-Zone condition, you will get a chance to experiment with your diet and potentially see big gains in health and fitness. (We cannot guarantee gains, but anecdotal evidence and some preliminary research suggests that you will see them.)
What will your time commitment be?
· As a participant, you will commit to train at Flatirons CrossFit at least three days a week for the 8-week study period.
· You will need to get blood drawn for a lipid profile two times, during specified weeks.
· You will need to commit to come in on two days, January 11 and March 8, to have performance (workouts) and body composition measures taken.
· You will also come in once every two weeks throughout the study period to have body composition measures taken.
· Finally, you will need to take a few minutes every day to fill in your daily log.
|
Date |
What you need to do |
|
Week of January 4-11, 2010 |
Blood work, pre-experiment questionnaire |
|
January 11, 2010 |
Performance measures, body composition measures |
|
January 25 |
Body composition measures |
|
February 8 |
Body composition measures |
|
February 22 |
Body composition measures |
|
March 8, 2010 |
Performance measures, body composition measures |
|
Week of March 8-15, 2010 |
Blood work, exit interview |
What will your financial commitment be?
You will need to pay to have your lipid profile taken twice, once before the 8-week study period and once after the study period. This may be covered by insurance, but if not, it is an out-of-pocket cost. It is the only anticipated expense of participating in the study.
Confidentiality
Your information will remain confidential. The only person with access to all of the information for the study is Amy. You will turn in your weekly logs to her, and no one else will see them. Your performance data, body composition measurements, and cholesterol information will be available to both Amy and Tim, unless you request otherwise. Any data published from the study will be aggregate data, averaged over groups of participants. Your data will not be individually identifiable in any public documents.
What exactly are we measuring?
There are a number of variables of interest in this study. Dependent measures include body weight and composition, total cholesterol to HDL ratio, the CrossFit total (maximum deadlift, back squat, and press), a metabolic condition measure (the FCF benchmark workout), and daily ratings about how you feel and how much energy you have.
The main experimental variables are diet (Paleo-Zone vs. Control) and time (before the study vs. after). We will also collect other information for exploratory analyses, including basic demographic information (age and gender), height, amount of training, sleep, history of serious medical conditions, time since starting CrossFit, perceptions about diet, motivations about diet, reasons for participating, and number of members of household eating Paleo.
Questions
If you have any questions or concerns about participating in this study, please see Amy or Tim. We hope that you will consider participating, and know that your commitment is valued and appreciated.
Maximizing Performance for Your First Official Competition
USAW International Coach David Miller and Senior Coach Randy Hauer will cover teaching progressions for the squat snatch, squat clean and split jerk. Then through a mini-competition we'll review the official rules, how to choose attempts, warm up and achieve personal records on the platform!
10/1/09 UPDATE
We are very excited to announce that we will have a very special guest joining us for the workshop: 2008 USA Olympian Carissa Gump! Carissa will be assisting and demonstrating the lifts.
Location: Flatirons CrossFit
4847 Pearl St
Boulder, Co 80301
Date: Saturday October 24th
Time: Noon to 3pm
Cost: $75 for FCF Members. $100 for public
OLYMPIC LIFTING CLINIC
Spend an afternoon learning the Olympic Lifts with David Miller, US International Olympic Weightlifting Coach & Randy Hauer, USA Weightlifting Senior Coach. Saturday Sept 19th. 12 noon to 3PM. During these 3 hours you will be introduced to the basic technical drills and cues for successful performance and coaching of the Olympic Lifts Olympic Weightlifting is one of the most popularly contested athletic events the world over. The lifts begin with weight resting on the floor (or platform) and finish with the athlete standing and the weight securely supported overhead. In order for these athletes to have the ability to support heavy weights overhead - not to mention getting them there; weightlifters have developed tremendous hip-torso power and stability - i.e. CORE STRENGTH!! I believe very strongly that practicing some of the techniques used to train competitive Olympic Weightlifters, modified for an individuals’ ability, skill, experience, etc. will improve everyone’s fitness level! .
David R Miller Olympic Weightlifting | Strength Coach and Professional Ski Instructor. Assistant Coach, Team leader or Head Coach for many East Coast Gold National Championships. USA Weightlifting International Coach and Team Leader. LWC/USA Weightlifting liaison and promoter. USA Weightlifting International Coach USA Weightlifting Level II Team Manager USA Weightlifting National Referee East Coast Gold Weightlifting Team Exec. VP & Director NSCA – Strength & Conditioning Specialist PSIA Alpine Instructor USA Track & Field Coach
Randy Hauer USA Weightlifting Senior Coach USA Weightlifting Sports Performance Coach USA Weightlifting LWC Referee Russian Kettlebell Challenge Team Leader-Instructor American Kettlebell Club Kettlebell Lifting Coach Coached and competed in many meets including local, Master’s National and Pan American Championships. 2008 94 KG Master’s National Bronze Medalist. Achived Candidate Master of Sport qualification in Kettlebell (Girevoy) Sport for 80, 90 and 90+ KG body weight classes.
Olympic Lifting Clinic with David Miller and Randy Hauer
Location: Flatirons CrossFit
4847 Pearl St
Boulder, Co 80301
Date: Saturday September 19th
Time: Noon to 3pm
Cost: $75 for FCF Members. $100 for public
The Mt. Sanitas Challenge
Saturday June 20th at 8:00am
Mt Sanitas is a nasty hill in Boulder. It is a 3.2 mile loop with 1300 ft of vertical. People have been running it as a workout for years. It’s not a bad workout but we thought it would be fun to “spice” it up a bit. We are going to add in a few elements to make it a little bit more of a challenge. The challenge will consist of 3 parts: a bike ride, a run, and a CrossFit workout.
Part one:
You leave in pairs by bike from Flatirons CrossFit to Mt Sanitas. We will send a pair of riders every two minutes. The ride to Sanitas is approximately 5 miles.
Part two:
Once at the Mt Sanitas trailhead leave your bike and run the loop. We will have people to watch the bikes and time your run. The loop starts going up the steep side. Complete the loop and return by bike to FCF. The loop is 3.2 miles long with 1300 feet of vertical.
Part three:
Once back at FCF you will complete a workout to stop time. The workout will be unveiled prior to the start.
This race is open to everyone. Just be at Flatirons CrossFit at 8am with a bike and a helmet. (You must have a helmet to participate). Check in is at 8am. We will go over rules, directions to Mt Sanitas, and unveil the workout and allow time to strategize. If you are riding with clip ins we will have your running shoes brought to the start of the run.
For questions and more info: call or email Tim
Tim@flatironscrossfit.com
303.517.7114
Rocky Mountain Region CrossFit Games
The Games are approaching fast. All of the hard work is about to pay off. Here is the itinarary for the weekend. A couple of quick announcements first.
Saturday's workouts will be announced on next Sunday, May 10th at 9:00 PM MST. If you can do the workouts as prescribed, you will not have to do anything else. If you will have to scale one or both of the workouts, you will need to email us by Tuesday at 9:00 PM MST to let us know. If you miss the deadline, we may not be able to accomodate your scaling needs during the event.
When we announce the workouts we will also post the Range of Motion standards. There will be no gloves, gymnastics grips, weight belts, lifting straps or knee wraps allowed. Shoes of some sort must be worn. You may use weightlifting shoes. You may tape your hands, but not the bar. Chalk will be provided.
Many of you are going to be coming into Denver earlier in the week. Front Range CrossFit is holding open gym hours from 2:00 - 4:00 PM Monday thru Thursday. These will be the only two hours of the day that you will have access to the gym. During these times you can do your own workout in the competition space. There is a $20 drop-in fee per session. Unfortunately, we will not be able to accomodate any Regional Games Athletes during our regularly scheduled workout times.
As always, post your comments or questions in the comments section and I will do my best to answer them.
Sunday, May 10th 9:00 PM Workout Announcements
Tuesday, May 12th 9:00 PM Scaling Deadline
Thursday, May 14th 9:00 PM Heat Assignments
Friday, May 15th 5:00 - 8:30 PM Athlete Registration
Saturday, May 16th 7:30 - 9:30 AM Athlete Registration
Saturday, May 16th 8:30 AM Opening Ceremonies
Saturday, May 16th 9:00 AM WOD #1 Start
Saturday, May 16th 2:00 PM Wod #2 Start
Saturday, May 16th 6:30 PM Sunday's Workout
Announcement
Sunday, May 17th 9:00 AM WOD #3 Start
Sunday, May 17th 1:00 PM Women's Finals Heat
Sunday, May 17th 1:30 PM Men's Finals Heat
Sunday, May 17th 2:30 PM Awards Ceremony
MBS CrossFit Spring Weightlifting Meet
Location: MBS CrossFit Training Facility
10900 W. 120th Ave, Broomfield, CO 80021
Lifts: Snatch and Clean & Jerk
(USA Weightlifting rules)
Eligibility: No membership or affiliation requirement.
Entry Fee: $25 for individuals
All entries are due on or Regbefore April 18, 2009.Registerat www.MBSCrossFit.com
Time: Depending on how many entries received, schedule may change.
Weigh-ins begin at 9:00am
Lifting begins at 10:00am
Awards: Awards will be presented to lifters that place 1st, 2nd, and 3rd in each weight category.
Additional Info: USA Weightlifting rules will be used in judging the competition and all equipment usage rules will apply with the exception of the wearing of a singlet, which is optional to the lifter. Loose fitting clothing is discouraged and may prevent the lifter from being able to compete at the discretion of the meet supervisor. For additional questions about rules of the meet, contact Patrick at the number below.
Contact: Contact Patrick at MBS CrossFit for additional information. Email Patrick@MBSCrossFit.com or call (720)323-6242.
Tactical Strength Challenge
Details:
Location: 4847 Pearl St Boulder, Co 80301
Date: Saturday April 4th
Time: Weigh-ins at 9:00am lifting starts at 10:00am
We will be serving lunch afterwards approximately 12:30
Cost: $25.00
INTRO TO OLYMPIC WEIGHTLIFTING CLINIC
Olympic weightlifting is the sport of weightlifting. It encompasses two lifts: the snatch and the clean and jerk. The sport is nearly dead in the United States but is very popular in the eastern countries and China. Top level strength and conditioning coaches have discovered its benefits and are increasingly using the Olympic lifts in their training program to increase athletic ability.
Olympic weightlifters have the vertical leap of NBA players the speed of top level sprinters and the flexibility of gymnasts, not to mention they are the strongest people on the planet. The benefits of training these movements are: increased speed and explosive power which is crucial to just about any sport. Olympic weightlifting strengthens joints as they are worked thru a full range of motion during training and lifting. Our joints like full range of motion. Flexibility is increased as lifters move their body into positions to complete the lift. Flexibility and strength work hand in hand to help to prevent injuries.
Everyone can benefit from learning these lifts and this clinic will lay the foundation for correctly performing these movements. If you are an athlete and serious about your sport, Olympic weightlifting will greatly improve your performance. Our coaches have over 20 years of experience and have trained with Olympic athletes and the best coaches in the sport of Olympic weightlifting. Olympic weightlifting is safe and beneficial for people of all ages. At Flatirons CrossFit we train these lifts with people from ages 9 to people in their late fifties.
This clinic will run from 9am to 4pm. We will cover the snatch in the morning, break for lunch and then cover the clean and jerk in the afternoon.
For more information contact Tim at Flatirons CrossFit. Phone: 303.517.7114. Email tim@flatironscrossfit.com
Click here to regiser
KETTLEBELL CHALLENGE
Saturday February 21st @ 10:30
Check in at 9:30
The snatch and the clean and jerk are the backbone of kettlebell training. Holding kettlebells bells in exaggerated positions has its place in kettlebell training but it doesn’t really work well in competition. We will be testing our skill with the kettlebell snatch and clean and jerk. This event is designed and open to kettlebell enthusiasts of all levels. If you can clean, jerk, and snatch a kettlebell then come out and compete. Competition is a great way to take your skill to the next level and really push yourself.
The Rules
. There will be a men’s and women’s divisions based on kettlebell size. Athletes will use one bell any size they choose. (8,12,16,24,32 kg bells) They must use the same size bell for both tests.
The snatch test will be as many reps in 10 minutes as possible. The bell may be set down at any time and the athlete may switch hands as often as they like. The bell must be swung from between the legs to full lock out overhead for the rep to count. The bell must not be pressed into position. Score is total reps in 10 minutes
The clean and jerk is as many reps as possible in 10 minutes using one bell. It will be performed long cycle. The long cycle clean and jerk is a clean and a jerk for each rep. Rep starts from the hang and is cleaned to the rack with the arm holding the bell tight to the chest. The bell is then jerked overhead. The rep is complete when the bell is fixed overhead arm body and torso are straight. You may switch hands as often as you like and the bell may be set down. Score is total reps in 10 minutes.
Winners will be determined on the combined scores for both tests.
Contact: Contact Tim at Flatirons Crossfit for additional information. Email Tim@FlatironsCrossFit.com or call 303.517.7114
The Bare Knuckles Weightlifting Showdown at the Flightline
The Bare Knuckles Weightlifting Showdown at the Flightline
January 24, 2009
Sponsored by: MBS CrossFit
Location: MBS CrossFit Training Facility
10900 W. 120th Ave, Broomfield, CO 80021
Lifts: Snatch and Clean & Jerk (USA Weightlifting rules)
Eligibility: No membership or affiliation requirement.
Entry Fee: $15 for individuals
All entries are due on or before January 16, 2009.
Please register via email or phone to Patrick, Patrick@mbscrossfit.com or (720) 323-6242
Time: Depending on how many entries received, schedule may change.
Weigh-in: Women: 9:00 – 10:00am, Men: 10:00 – 11:00 am
Lifting begins: Women: 11:00 am, Men: Noon
Awards: Awards will be presented to lifters that place 1st, 2nd, and 3rd in their weight category.
Additional Info: USA Weightlifting rules will be used in judging the competition and all equipment usage rules will apply with the exception of the wearing of a singlet, which is optional to the lifter. Loose fitting clothing is discouraged and may prevent the lifter from being able to compete at the discretion of the meet supervisor. For additional questions about rules of the meet, contact Patrick at the number below.
Contact: Contact Patrick at MBS CrossFit for additional information. Email Patrick@MBSCrossFit.com or call (720)323-6242.
