Deadlift3-3-3-3-3This is the last workout for the September benchmarks!  Record it! Getting Reps Just Below Your Technique Ceiling When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling. Picture this scenario.  You’re in class and working up to a 3 rep max power clean.  You do your first couple of sets and then your elbows start to break early on the third set, but you still complete all three lifts and get them to your shoulder.  A coach comes by and gives you a cue for how to fix it.  You listen and try with all of your focus to accomplish the lifts without pulling early.  But it happens again.  You go down in weight, and just by five pounds, and voila, it’s fixed!  So you go up those five pounds again, and the coach walks over...Read more

Reminder! The 9:30am workout will be held at North Boulder Park.  Meet at the southwest corner of the park (the usual spot).  There will be Open Shop from 6-8pm. Six 2 minute rounds, alternating between: Run 200m, max reps lunges Run 200m, max reps squats Real nutrition makes its way to the NBA Read about Lebron James’ 67 day ketogenic diet challenge here. He got the idea from his ex teammate Ray Allen who has embraced the Paleo diet to increase his ability to recover.  Read more

In Teams of 4:4x200m Relay4x100m Sandbag Relay100 Push-ups100 Medicine Ball Clean to Overhead50 Push-ups50 Medicine Ball Clean to Overhead4x400m Relay Weekend Schedule Saturday Meet at the TrackCentennial Middle School2205 Norwood AveBoulder, CO Sunday Meet Trevor at the southwest corner of North Boulder Park  There will be Open Shop from 6-8pm at Roots. Come in and finish your weekend off right!  Read more

Reminder!  Open Shop on Sunday has been moved to 6-8pm for this weekend only.  Power Clean3-3-3-3-3then4 rounds for time:15 Abmat Sit-ups15 KB swings (24/16) Pam on the Podium Last weekend Pam and Jim competed in the Front Range Masters Championships at Front Range CrossFit in Denver, Colorado. Pam took 3rd overall in the women’s 50-54 age category and improved her performance in all areas greatly from her previous year. Jim took 7th in men’s 40-44 division. A big congratulations to these two!Read more

Check yesterday’s post for updated instructions for getting SugarWOD installed on your Android phone. “Cindy”As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats Fashion Friday Recap A big thank you to Chelsea Boulder and Liz of Mile High Style for hosting last week’s Fashion Friday!  We had a blast hitting the town!  Liz described dressing yourself well as a process.  Establish a strong foundation of basics, shop with purpose to enhance that foundation, and learn how to maintain it- not unlike sticking to a paleo or zone diet.  What CrossFitter wouldn’t like that? For those of you who missed it, here are a couple of Liz’s words of wisdom.  It sounds simple but the foundations are the key to success. 3 Simple Key Points for dressing a fit physique – Good style = impeccable basics + bold accessories Start with the foundation for your wardrobe before investing in...Read more