Events

FRCF Affiliate Weightlifting Meet and The Harvest Open, November 7th and 8th, 2009

The FRCF Fall Weightlifting Meet will be held on November 7th and 8th, 2009 in Denver Colorado at Front Range CrossFit.

There are 125 competitor slots.

Click here to register.

This meet will be an Olympic Lifting meet, the two lifts contested are the Snatch and the Clean and Jerk.  You can enter this meet and compete as an individual or as part of your CrossFit Affiliate team.  There will be awards for each weight class, as well as awards for the top three CrossFit Affiliates.  We will have USAW judges and you will be competing on the back-up platform from the 1996 Atlanta Olympics.  All USAW rules will be followed, with the exception of the requirement that you wear a singlet.

The Affiliate Competition will be contested with teams of up to three men and three women.   We will be using the same system that is used at the NCAA Colegiate Nationals to determine the winner.  Coaches must declare their teams prior to the start of the meet.

The weight classes for the men are: 

62kg,   69kg,    77 kg, 85kg,   94kg,  105 kg, 105+ kg
136.4lbs, 151.8lbs, 169.4lbs, 187lbs, 206.8lbs, 231lbs, 231+lbs

The weight classes for the women are: 

48kg,    53kg,   58kg,   63kg,   69kg,    75kg,    75+kg
105.6lbs, 116.6lbs, 127.6lbs, 138.6lbs, 151.8lbs, 165 lbs, 165+lbs

You will need to declare your weight class when you register today, but you will be able to change it up to the weigh-in. 

We will have two seperate spaces for the Competition. 

Warm-up Area
4000 sq feet
10 permanent Olympic Lifting Platforms
A ridiculous amount of bumpers

Competition Area
5400 sq feet
The back-up comp platform from the 1996 Atlanta Olympic Games
A competition weight set
Seating for 300 spectators.

Depending on the number of entries received schedule may change!

 SATURDAY

Session 1  Weigh-in    Lift

Women: 48, 53, 58, 63 kg      8:00 am     10:00 am

Boys: 13-Under only All wt cat   8:00 am     10:00 am

 

Session 2 Weigh-in    Lift

Men: 56, 62, 69, 77kg  11:00 am   1:00 pm

 

SUNDAY

Session 3 Weigh-in    Lift

Women: 69, 75, 75+kg  8:00 am 10:00 am

 

Session 4 Weigh-in    Lift

Men: 85, 94, 105, 105+ kg 11:00 am   1:00 pm

 

Note:   Boys 13-Under will lift on women’s bar in 1^st session

We look forward to seeing you at the event. 

If you have any questions you can ask them in the comments section, or you can email me at skip@frontrangecrossfit.com.

CKS at Flatirons CrossFit, August 22nd

The first event in the Colorado Kettlebell Series (CKS) was held this past weekend at Flatirons CrossFit.  The event was a lot of fun.  The CKS is a three event competition that is being held at Flatirons, MBS and Front Range CrossFit.  The second comp is on October 10th, at MBS CrossFit.  The overall Series champions are going to be decided on December 12th.  The overall winners will be decided by the greatest total number of reps performed at any two of the three competitions.  So you can still compete, even if you missed the first comp this weekend.  I hope to see even more competitors at the event at MBS. 

We took 13 athletes up to compete.  Several of them were first time competitors, and they did awesome.  It was great to see some newer members of FRCF get out and have fun at an event that was held at another Affiliate.  I hope to take more than 20 athletes up to MBS in October.  Great job everyone.

Results

12kg
1. Sandie Hoover 440
2. Lynn Zimmerman 415
3. Tiffany Surles 399
4. Heidi Resetarits 366
5. Amy Santamaria 354
6. Paula Lueske 293

16kg
1. Cori Gobell 412
2. Kristen Olson 393
3. Jasmine Dever 378
4. Rosanne Allen 273

20kg
1. Josh Steger 437
2. Jonathan Coln 408
3. Larry Brown 341
4. Sid Bittman 327

24kg
1. Skip Miller 392
2. Tim Retzik 366
3. Chris Dozois 341
4. James Drebenstedt 279
5. Mike Deskevich 272

32kg
1. Brad Miller 321
2. Pat Burke 207

Missing from the picture are Larry, Jonathan, Dozer, Cori and Paula. 

FRCF Kettlebell Team at the first CKS, 8/22/09.

State Games of America O-Lift Meet, July 31st and August 1st

Our team did a lot of great lifting at the State Games of America Olympic Weightlifting meet held at the Olympic Training Center this past weekend.  We had 6 lifters compete.  They brought home two Gold medals, a Silver and a Bronze.  Here is a brief recap of the weekend.

Mike was our only lifter on Friday.  He opened well in the snatch, making all three attempts and setting a new PR of 78 kg.  Mike has been split snatching lately due to an old shoulder injury, and I got several comments about how great it was to see that lift done in competition.  His warmup for the C&J did not go well, and going out to the comp platform I was a little worried.  But he made all three of his attempts, finishing with a 103 kg lift.  He ended up going 6 for 6, setting a new PR in the snatch, C&J and the Total.  In the process he won the 69 kg Masters division.

We had three women lift on Saturday morning, Kerri, Kristen and Jasmine.  For Kerri it was her 3rd meet at the OTC, but for the other two it was their first time lifting down there, and they were a little bit nervous.  Kerri's calm demeaner and great warmup helped settle the girls down, and all three of them snatched great.  Kerri set a new PR of 55 KG, and barely missed 58 kg.  Jasmine went 3 for 3, setting a new PR of 52 kg.  Kristen power snatched all three attempts, and set a new PR of 50 kg. 

Although none of the girls PR'd on the C&J they all had solid lifts, with Kristen and Jasmine making all of their attempts.  Kerri barely missed 75 kg twice, which would have put her in second place in her weight class.  Kristen ended up winning the 75 kg Senior division, while Jasmine took Bronze in the 69 kg Senior class.

On Saturday afteroon, Bruno and Jamie both lifted extremely well.  Jamie had a bit of a scare on his first snatch, missing it by a little bit.  It was his first competition, and one of the basic rules is you always make sure that the first lift is light enough to make.  To make it even more nervewracking, there were no other lifters lifting at that weight, so he had to follow himself.  Jamie was able to focus, and he made the second attempt at 71 kg, and then went on to make a new PR of 74 kg on his last attempt.  Bruno snatched great on all three attempts, and barely missed his third attempt at 70 kg.  Jamie's best snatch of 74 kg and Bruno's best of 66 kg were both PRs.

Both of them went 3 for 3 in the C&J with Bruno finishing with a 96 kg PR and Jamie lifting 100 KG on his third attempt, also setting a new PR.  Jamie ended up getting a Silver medal in the 85 kg Senior weight class.  It was a great ending to a great meet. 

All of our lifters have been spending a lot of time with Jodi at the 7:30 O-Lift Workout, and it really showed.  Everyone's technique and explosiveness gets better at every meet.  Thank you Jodi for getting them so well prepared.  The next meet is November 14th and 15th.  We are starting the next training cycle on Monday.  See you at 7:30.

Click here to view the photo gallery from the State Games of America 2009.

    

  

CrossFit Games, 2009

The FRCF team started out really fast, winning the Stadium workout by over a minute and thirty seconds.  The second workout, the run, cost us a little time.  Although we were only a little over a minute back from the winner of the run workout, that minute cost us 34 places.  The third workout was very solid.  We came in 16th on that workout.  So we had a total of 51 points and came in 9th.

The Brother's CrossFit team came in 36th overall.  The first workout started out a little rough.  The wall ball shots cost us a little time in the beginning, but the rest of the workout was awesome.  There were very few competitors that were able to do the deadlifts at the end straight through.  Three of our athletes were able to, and that made up a bunch of time.  The run workout was awesome.  Brother's came in 13th on the run, with a time 11:59.  We also had a solid third workout. 

Overall it was a great experience for everyone.  We all learned a ton.  We will all see you on Monday, with lots of stories to tell.  Thank you for all of the good thoughts and well wishes over the past week.  You would be very proud of the way that both teams represented you out here.

One of the remarkable performances that happened at the Games this year was done by Jeremy, in the overhead squat/max pullup workout.  If you are a FRCF athlete, you know that Jeremy has an old injury that can cause his shoulder to dislocate from time to time.  Towards the end of the 20 minute workout, Jeremy had already overhead squated 205 x 3.  But he wanted 225 lbs.  He loaded up the bar and got two reps, barely missing the third as he drove out of the bottom.  When Jeremy stood up, it was very apparent that his shoulder had dislocated, and was still out of the socket. 

Before Mike or Cori could get to him, he straightened up slowly and the shoulder snapped back in.  It was probably out for about 5 seconds.  All he did was look over at me and yell, "I'm fine."  Then he walked over to the pullup bar and cranked out 20 pullups.  Then about 2 minutes later, he cranked out 15 more.  Jeremy is a little stubborn.  It was amazing to witness. 

2009 CrossFit Games Photos

 

Rocky Mountain Regional Qualifiers, May 16th and 17th

Here are the men's and women's results for the Rocky Mountain Regional Games.  It was an amazing event to be a part of.  The athletic performances were unbelievable to witness.  The Rocky Mountain Region is sending 10 incredible athletes to represent our region at the 2009 CrossFit Games in Aromas.  We will all be rooting for you.

We will have much more information about the weekend up on this site over the next week.  One item of note was the decision, which was made months ago, that the FRCF women are going to Aromas this summer to compete on the FRCF Affiliate team.  They are not taking any of the individual athlete slots, even thouth they went 1-2-3.  So the qualifying slots rolled down to the women from 4th through 8 place.

So the qualifying athletes for the women are:

Krista Colson	CrossFit Rockford
Andrea Bell	CrossFit Rockford
Jenna Rettenmayer	Bridger CrossFit
Libby Dibiase	CrossFit Omaha
Stacie Tovar	CrossFit Omaha

Women's Results

1	Jasmine Dever	Front Range CrossFit
2	Kristen Olson	Front Range CrossFit
3	Cori Gobell	Front Range CrossFit
4	Krista Colson	CrossFit Rockford
5	Andrea Bell	CrossFit Rockford
6	Jenna Rettenmayer	Bridger CrossFit
7	Libby Dibiase	CrossFit Omaha
8	Stacie Tovar	CrossFit Omaha
9	Nicole Gibson	Garage 4150
10	Kristine Reinking	Unattached

Download RMRG_Final_Standings_Females

 

The top five men are all going as individual athletes.  The qualifiying athletes for the men are:

Matt Chan	CrossFit Verve
Ricky Frausto	CrossFit Omaha
Brandon Pastorek	CrossFit Rockford
Kyle Kasperbauer	CrossFit Omaha
Pat Burke	MBS CrossFit

Men's Results

1	Matt Chan	CrossFit Verve
2	Ricky Frausto	CrossFit Omaha
3	Brandon Pastorek	CrossFit Rockford
4	Kyle Kasperbauer	CrossFit Omaha
5	Pat Burke	MBS CrossFit
6	Matthew Hathcock	CrossFit Unbroken
7	Chris Ostrom	CrossFit Montana
8	Bryce Teager	CrossFit Omaha
9	Ryan Lilenthal	CrossFit Parker Fire
10	Zack Ries	CrossFit Omaha

Download Men's Final Standings 2009

 

MBS Weightlifting Meet, April 25th 2009

The MBS Weightlifing Meet went extremely well.  Pat and the MBS crew did a great job running the event.  FRCF took 3 women and 5 men up to the meet. 

We had two lifters that lifted in their first meet ever.  Rose and Christy both lifted extremely well. 

Christy matched her personal record in the C&J and just missed her PR in the Snatch.  She snatched 35 kg and C&J 55 kg.  Christy placed second in her weight class to Kristen.

Rose went 5 for 6, setting two PRs in the process.  He snatched 66 kg and C&J 95 kg.  Sean has been lifting with the FRCF team for less than 5 weeks and continues to go up in his lifts every week.  Rose placed 2nd in his weight class.

Scuba PR'd all of his lifts as well, snatching 75 kg, C&J 106 kg which gave him a new personal best Total of 181 kg. Scuba placed 2nd in his weight class to Jeremy.

Bruno PR'd in the snatch at 65 kg, the C&J at 92 kg and the Total with 157 kg.  He was impressive as always, with his signature foot stomp ritual getting everyone fired up.  Bruno won his weight class. 

Mikey P won his weight class in the old man division, setting 3 new PRs in the process.  He snatched 75 kg and C&J 95 kg, totaling 170 kg.  He went 5 for 6 in his lifts and looked really solid.

Kristen won her weight class with a Total of 120 kg and placed second overall to Jumper. She snatched 45 kg and C&J 75 kg.  She went 5 of 6 in her lifts and looked great.  She improved her C&J 15 kg since the last MBS meet.

Jumper was the overall winner of the Women's event, with a Total of 125 kg.  She set PRs in both the Snatch and the C&J.  She went 6 for 6, and snatched 50 kg and C&J 75 kg.  She has increased her Total by 20 kg since the MBS meet in January. 

Jeremy was the overall winner of the Men's event, with a Total of 221 kg.  He snatched 95 kg and C&J 126 kg, both of which are PRs.  Jeremy has improved his Total by 27 kg since the January MBS meet. 

Congratulations to all of the FRCF lifters.  You all made us very proud.

	Snatch	PR	C&J	PR	Total	Class	Class Place	Overall Place
Christy	35 kg		55 kg		90 kg	75 kg	2nd
Kristen	45 kg		75 kg	PR	120 kg	75 kg	1st	2nd F
Jumper	50 kg	PR	75 kg	PR	125 kg	69 kg	1st	1st F
Bruno	65 kg	PR	92 kg	PR	157 kg	85 kg	1st
Rose	66 kg		95 kg	PR	161 kg	77 kg	2nd
Mike	75 kg	PR	95 kg	PR	170 kg	77 kg M	1st
Scuba	75 kg	PR	106 kg	PR	181 kg	105 kg	2nd
Jeremy	95 kg	PR	126 kg	PR	221 kg	105 kg	1st	1st M

CrossFit Basic Barbell Certification

May 23rd - 24th, 2009
CrossFit Basic Barbell Certification
Front Range CrossFit
Denver CO

To register early, click on the link below.

CrossFit Barbell Cert

Spend two full days with CrossFit Coach Mark Rippetoe and his staff learning, studying and practicing the Squat, Press, Bench Press, Deadlift and Power Clean. You will learn how do the lifts properly, coach them properly and to recognize and correct technique errors. These lifts are indispensable to CrossFit training and expert coaching is a powerful advantage.

Start and end time: 8 am to 6 pm Saturday and 8 am to 5 pm Sunday with
an approximate 1 hour lunch break each day.

Meals: On your own.  Bring food to the lectures, as they sometimes run long. Social gathering and dinner on Saturday night. Please use the link above to find airport and hotel info.

It is imperative that stretchy sweats or gym shorts are worn during the practical sessions.
Sweat pants are necessary for practicing the deadlift and power clean on Sunday.  Please, please bring weightlifting shoes if possible, or hard-soled court shoes or work boots if weightlifting shoes are not available. Running shoes are strongly discouraged and barefoot is not permitted. Cotton T-shirts are recommended for both days.

 

CrossFit Gymnastics Certification

April 11th - 12th, 2009
CrossFit Gymnastics Certification
Front Range CrossFit
Denver CO

The point of this certification is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards - you don't rush these movements, you LEARN them!

To register early click below.

www.regonline.com/GymDenverCOApr2009

TSC at Flatirons CrossFit, April 5th 2009

The Tactical Strength Challenge results from Flatiron CrossFit, 4/4/09.

Name	Gym	DL	Pullups	Snatch	Score	Overall
Women's Open
Jasmine Dever	FRCF	300	14	133	6	1
Kristen Olson	FRCF	350	4	126	9	2
Christy Pickens	FRCF	300	1	134	10	3
Rosanne Allen	Flatirons	255	15	100	12	4
Margaret Graham	Flatirons	280	8	110	12	4
Julie Rappaport	Flatirons	265	10	91	14	5
Lisa Edgerly	MBS	195	0	100	20	6
Todd Towell	Flatirons	200	0	79	22	7
Men's Novice
Richard Trujillo	Defy	315	17	154	3	1
Robert Bray	Flatirons	235	15	134	6	2
Men's Open
Paul Mickelbart	Paul's Gym	450	15	137	9	1
Jeremy Christoff	FRCF	500	11	133	13	2
Natthaniel Bruno	FRCF	360	17	110	16	3
Todd Olson	FRCF	425	11	121	16	3
Tom McDonald	MBS	350	19	96	21	4
Steve Ferencik	FRCF	355	17	103	21	4
Josh Steger	FRCF	340	16	119	21	4
Keith Mitchell	Flatirons	400	4	130	21	4
Brian Rosol	Flatirons	385	12	95	23	5
Jamie Savage	FRCF	370	11	108	26	6
Jim Kienholz	Flatirons	385	4	104	27	7
Eric Morris	Flatirons	340	17	90	30	8
Hank Pantier	Paul's Gym	315	12	94	35	9
Mike Deskevich	Flatirons	325	11	94	36	10
Tim Towell	Flatirons	315	3	92	42	11
Men's Masters
Scott Olson	FRCF	390	15	117	4	1
Larry Brown	FRCF	400	7	106	6	2
Steve Hudek	Flatirons	335	11	95	8	3
Men's Elite
Patrick Burke	MBS	500	24	96	3	1
Russell Peele	Results	435	16	90	6	2

The April 4th National Tactical Strength Challange results.

We have several outstanding athletes from both FRCF and other Colorado CrossFit Affiliates that won their categories at the national level this past TSC. 

Congratulations to FRCF's own Scott Olson and Larry Brown who placed one-two in the Men's Masters Category. 

Jasmine Dever, also from FRCF, won the Women's Category nationally, with Christy Pickens and Kristen Olson tieing for fifth. 

And Pat Burke, from MBS CrossFit won the Men's Elite Competition.

Congratulations to all of the lifters that competed. 

For the compete results, click here.

The Bare Knuckles Weightlifting Showdown

January 24th, 2009

This was an Olympic Weightlifting meet held at MBS CrossFit in Broomfield, Colorado. 

MBS WeightLifting Meet 01-24-09 Results:

We are so proud of the FRCF athletes that competed in the MBS weightlifting competition on Saturday. We had an outstanding showing with personal records being set and many awards brought home. There were 41 men and 14 women competing from the surrounding CrossFit affiliates. Your hard work, dedication to technique and mental strength were very apparent at the meet. A special thanks to Wenke, JT and Karen D for video and photography.

Kristen tied for 2nd place overall in the clean & jerk (C&J) with a 60 kg lift.

Jasmine won 1st place in her weight class and 2nd place overall. She snatched 45 kg and had a personal record (PR) in the C&J with a 60 kg lift.

Kerri won 1st place in her weight class and overall with a total score of 130 kg. She hit a PR in the snatch at 52.5 kg and hit a PR in the C&J with a 77.5 kg lift (over 1.1x body weight).

Bruno was in the 85 kg weight class and had a PR in the snatch with a lift of 57 kg and a PR in the C&J with a lift of 85 kg (over 1x body weight).

Socks won 3rd place in the 77 kg weight class. He hit a PR in the snatch at 63 kg and a PR in the C&J with a 90 kg lift (over 1.2x body weight).

Scuba won 1st place in the 105 kg weight class. He hit a PR in the snatch at 71 kg and a PR in the C&J with a 105 kg lift (over 1x body weight).

Jeremy won 3rd place in the 94 kg weight class and overall. He had a total of 194 kg. He hit his previous max in the snatch with a 75 kg lift and a PR in the C&J with a 119 kg lift (over 1.3x body weight).

The Behr won 2nd place in the 94 kg weight class and overall. He had a total of 194 kg. He snatched 81 kg and hit a C&J of 113 kg (over 1.2x body weight).

Please see the photo gallery for additional images.