Events

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.

      

Interdenominational, Intergalactic Achyball Challenge

Saturday, December 6th

This is a tongue-in-cheek name for a legitimate athletic challenge.  There is a lot of infighting within the kettlebell community about which way of snatching the kettlebell is the "Right Way".  Hence the name. 

The actual challenge is a 20 minute test.  The first 10 minutes you snatch.  The second 10 minutes you clean and jerk.  You can switch hands as often as you like.  Your score is the total number of reps.  You can choose to use any weight kettlebell you feel comfortable with.  It will be a great workout.

Front Range CrossFit: Achyball Challenge 12-06-08 from Skip Miller on Vimeo.

Secret Service Snatch Test, 11/13/08

10 minute kettlebell snatch set, 24 kg (12 kg)

You can switch hands as often as you like.  You can even set the bell down.  What you can't do is quit.  You still need to be snatching when the 10 minutes are up.  Get as many reps as you can.  If it is not the hardest 10 minutes of your life, you did not go hard enough.

Everyone did great tonight.  Everyone improved their score from one year ago.  Pam improved by over 100 reps.  We had 6 athletes improve by 40 or more reps. 

Cori placed 4th nationally, Christy placed 5th, and Bradley tied for 8th.  Kristen placed 14th and Sandie finished just outside the top 15.  Great job everyone.  It was a lot of fun to watch all of you really put it out there.  Thanks.

        

 Murph

October 22nd, 2008

For time:
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

We will be doing this workout in honor of Navy Lt. Michael Murphy who was killed in action in Afghanistan on June 28th, 2005.  He his action on that day, he was awarded the Congressional Medal of Honor on October 22nd, 2007.  All are welcome to drop in and do this workout with us.  Lt. Murphy called this workout Body Armor, because he always did it wearing his.  We will have 20 lb vests available for use.

"Courage is the greatest of all the virtues.  Because if you haven't courage, you may not have an opportunity to use any of the others."
- Samuel Johnson 

Front Range CrossFit, "Murph" 10-22-08 from Skip Miller on Vimeo.

Fight Gone Bad III

September 27th, 2007

We will be doing the Fight Gone Bad fundraiser again this year.  All proceeds go to Athletes for a Cure, a non-profit organization that funds prostate cancer research.  Last year we ranked 6th among all CrossFit locations in our fundraising efforts.  This year we want to be the top fundraiser.

Click on the link below to register as a member of the Front Range CrossFit team, or to donate money for one of our athletes.

FRCF Fight Gone Bad III home page

The Fight Gone Bad workout is described below.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be doing 3 rounds. The stations are:

1. Wall-ball  20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump  20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row  calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tactical Strength Challange

September 6th, 2008

We will be one of several sites across the country participating in the national TSC. This event is open to everyone. If you are not a FRCF athlete please let me know if you are planning on competing.  There is a $25 entry fee.  We will be having Brother's Barbeque immediately following the event.

Meet at FRCF at 9:00 am for the weigh-in. Lifting begins at 9:30. The event will end around noon.

For more information go to www.TacticalStrengthChallenge.com.

The Tactical Strength Challenge is a great overall test of your fitness.  It involves a 1-rep max deadlift (raw strength), a max set of deadhang pullups (bodyweight strength) and a 5-minute kettlebell snatch set (muscular endurance).