“Michael”

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Indoor Tri Pics

Indoor Tri Pics

A couple of photos from the Mesa State Indoor Triathlon. Can you spot John spinning for a spot on Team Discovery?

Speaking of John…….

…..Who knew he had all of this hardware in his wrists, huh? Congrats to JT for overcoming adversity, working very hard in the gym, and allowing your body to become a very fit machine. Keep up the good work brotherman.

The following excerpt is directly from Front Range CrossFit in Denver, CO.

The Colorado Open is now in it’s fourth year.  We are extremely excited to host it again in 2011.

We are holding the 2011 Colorado Open on August 27th and 28th.  Individual entries will be $85 per athlete.  There are 180 individual spots.

Registration Link

Last year, we started with 125 individual spots.  Due to the demand, we then upped it to 150 and then again to 180.  That number, 180 athletes, is how many spots we will have again this year.  We cannot increase that number without cutting down the number of workouts per athlete.  Cutting the volume down is not something that we are willing to do.  I believe doing that many workouts in one weekend is a big part of the challange of the event.

So please do not procrastinate this year.  If this is an event that you really want to do, please register early.

Any CrossFitter can register as an individual, be scored as an individual, and compete for the individual title.  That CrossFitter can be a member of an Affiliate, workout in their garage, at 24-Hour Fitness, etc.  There will be a total of 5 workouts over the 2 days.  For those of you that competed at the 2010 Colorado Open, the individual competition will be very similar to last year’s Open.

The individual workouts will be able to be scaled for anyone’s ability level.

These are the MAX weights we will use for the listed exercises.  We may use lighter weights.

Exercise Weights
Deadlift 255/165 lbs
Back squat 225 / 155 lbs
Front squat 165 / 110 lbs
Power clean 165 / 110 lbs
Squat clean 165 / 110 lbs
Jerk 135/95 lbs
Overhead squats 115/75 lbs
Power snatch 115/75 lbs
Squat snatch 115/75 lbs
Thruster 115/75 lbs
SDHP 115/75 lbs
Ball Slams 45 / 30 lbs
KB snatch 24 / 16 kg
KB swing 24 / 16 kg
Pullups Chin over
Jumps Yes
Wall Ball Yes
Burpees Yes
Dips Yes
Odd objects Yes
Double unders Yes
Rowing Yes
Running Yes
Tires Yes
Muscle-ups No
HSPU No
I have heard nothing but great things about this event….. looks like fun…. anyone interested?

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