News and Events
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.
