Video of Warrior Training Workout we did on Tues. Everyone said that we needed to do more partner race WOD's because the added competition gave you even more butterflies in your stomach than the usual ones. Great. That's all we need.

Seth is back! School and work got a little crazy there for awhile ...... welcome back Seth!

Sami completed her third Basics class today and then stayed to do Filthy Fifty. Great WOD to do for your first one Sami!

Lauren showing great form on her push press.

Gianna still has a smile on her face in the midst of Filthy Fifty!

This is Sami Rose. She completed her first Basics class yesterday. We are more than thrilled to have her join our community! Welcome Sami!

Murray completed his final Basics class this morning and is chomping at the bit to get going on the WOD's. Go for it Murray. He has lost 6 lbs in 2 weeks and told us today that he has increased energy, sleeps great and is more mentally focused than he has been in years. In 2 weeks. It doesn't surprise us. Good nutrition was essential to his success. Check out this article regarding "The Zone" diet, which is the nutrition plan endorsed by CrossFit.

Reminder: With the weather getting warmer, remember to keep yourself hydrated and bring water to you WOD! This Sunday we will be hiking Mt. Falcon, a trail just outside of Morrison. Again, everyone is welcome. Meet at the training facility at 7:00 am and we will carpool from there. Please rsvp for both at Robyn@FoothillsCrossFit.com.

Tony is 22, works, goes to Metro State and does CrossFit regularly. He works hard at everything he does and it shows. We are proud to have you with us Tony!

Tony and Amanda's way of supporting each other during "The Bear" is to do the WOD facing each other. I don't think it was intentional, I think that is way comraderie unfolds in CrossFit.Tony in the middle of completing one of his back squats during "The Bear".

Mike and Lori after "Cool Hand Luke". Hmmm.. must have been a hard one. Lori was thrilled to say that she ran the entire way each of the 10-200 m runs. She was not a runner and hated running when she first joined Foothills CrossFit. Not any more! Great job Lori.

And she has added towel pullups to her list of accomplishments!

After a long time not being able to do CrossFit due to a shoulder injury, Danielle is back!!!!! She doesn't seem to be lacking any core strength. Great to have you back with us Danielle.

Chris came in this morning to do "Fran". It wasn't the posted WOD, but he wanted to do it anyway. Who in their right mind chooses to do "Fran" on a whim? This was his last hard training day before he leaves next week to help fight forest fires around the country. We will miss you Chris but thanks for helping save our forests.

Trish getting ready to go for 90# on her shoulder press. She followed the WOD scheduled for today.

Murff, Wendy, Tony came in the door wanting to do "Murph", so we let them. Stephanie came in the door not knowing what was going on, so when they headed out the door for the first mile run in the pouring rain, she went with them, still not knowing what was going on. She quickly found out but kept on going! Murff beat his first time by almost 3 minutes.

Murff, Wendy, Tony and Stephanie. The "before" photo. Afterwards, Stephanie was concerned that she would be crawling to first base at her softball game tomorrow. Then she remembered that first she would have to attempt to pick up the bat before she could even begin to crawl to first base. We'll check with her tomorrow and see how she did.

Lauren and Stacey drove in from Boulder this morning and cranked out a WOD before class started at CU. Now that is committment!

Chris and Jessica resting in the sun after completing Murph. This was Jessica's first time doing this WOD and she said it was the hardest workout she has ever done. This was just after she did an hour long boot camp workout. Hmmm..... Chris did Murph in March and posted a 39:40 time. He said he felt like crap afterwards. Today he came in at 36:12 and said he felt great afterwards. Great job Chris, you beat your time by almost 4 minutes in a month's time!

During Murph Chris indicated that he needed to be prodded with a pvc pipe in order to be able to get up off the floor to finish his pushups. I didn't go that far.

Yesterday he came in at 6:30 am to try his hand at the main site's "DT" workout. This is a completion of a push jerk. Feet are a little wide, but he is working on it. The set up for a push jerk.

Ok, so the revised WOD today had everyone down on the ground afterwards. Sorry about that. NOT. It was alot of running and alot of everything else in between. Great job everyone because this WOD took along time to complete and you did it, even though there was alot of swearing.

The girls RULED at the 4:45 class. Oh, and Tonka the boxer joined in the fun, as did Gianna's daughters. They are turning out to be quite the CrossFit Kids.

Amanda heading toward completion of another front squat. Today almost everyone increased the weight they were lifting. Congratulations. Day by day, pound by pound, you are getting stronger and stronger. Tony in position to start his overhead squats.

The WOD for today has been revised. Check it out!

Think Double Unders are Difficult??

8 more @ 39...

So, I have 8 more days at 39 years. Today Mike, Matt, Heather, Jerri and Jessica celebrated with me by doing 39 each of Thrusters, Push Press, Pull-ups, Box Jumps, Wall Ball, KB swings each arm, Double Unders and Burpees. They kicked a$$. Heather is 26 weeks pregnant and is such a strong woman and in inspiration to us all. Thanks guys! ~Trish

There will be a free WOD tomorrow morning at 8:30 am. Trish will be your trainer. Come on and join the Foothills CrossFit community in a great workout! This is Rachel. Today is her 17th birthday and her first Basics class. She had to do 17 of all of the exercises she learned today. What a great way to spend a birthday!

Rachel showing fine form learning air squats.

Chris in the aftermath of today's WOD.

Stacey, Jo and Chris in the midst of box jumps.

Murff and Wendy have transformed themselves into lean, mean, fighting machines in 3 months. Murff has lost 22 lbs. Wendy has lost 8 lbs and gained huge amounts of muscle mass, as you can tell!

Red during her 2nd Basics class, working on overhead squats.

Seth and Stacey also in the midst of their round of box jumps.

And Kaitlin is pretty sick of the whole darn thing.

Tony and Amanda in the midst of completing what seems like 9 million walking lunges. Gianna's daughters joined us for her first Basics class and obviously love each other. They practiced jumping rope, box jumps, ball slams and frog hops. They excelled at every one of them.

The dog next door joined us to cheer us on as we stretched. The next morning 2 geese wandered in to see what was up. And let's not bring up how many bunnies are running amock. It must be spring. The overhead rolling door is wide open and the animals are coming in to check out CrossFit.

Gianna and "Red" at the start of their first Basics class today. Welcome to the Foothills CrossFit family. We are thrilled to have you!

Saturday WOD's

Beginning this Saturday, April 11th, there will be regular Saturday morning WOD's at 8:30 am. Also, starting Sunday April 19th, we are starting our training hikes for the trek up Longs Peak on August 9th for Amanda's 34th birthday celebration. This is now starting a yearly tradition. It is not a requirement that you go on the hikes with the intent to train for Longs Peak, please come along for the comraderie and the fun (and the workout)! We were going to start the training on the 12th of April, but since it is Easter......and alot of us have kids...........there are bunnies to watch out for.........

Caveman Exercise and Eating

What did our caveman ancestors know about exercise that we didn't? After all, they didn't spend hours in the gym doing painfully long aerobic sessions.But they did have incredible stength, speed and stamina.If they saw a threatening animal like a saber-toothed tiger or even a hungry dinosaur coming at them...you guessed it, it was time to run, and fast. So what did our cavemen ancestors know that we don't? It's something CrossFit has talked about repeatedly in the CrossFit Journal and it's the same principle that underlies our dietary recommendations (The Zone Diet - Issue #21 - May 2004) What they did was do what their genes had evolved to do -- exert tremendous amounts of energy in a short period of time. They didn't run for hours on end, starve themselves with ridiculous diets or lift boulders over their heads to build bigger muscles. Cavemen followed natural cycles of work and rest, or what is called periods of exertion and recovery.This helped them to build their reserve capacity -- their ability to exert tremendous amounts of energy in a short period of time. Reserve capacity means your heart has the ability to pump more blood, faster in times of stress. Reserve capacity for your lungs allows them to deal with high exertion like lifting, carrying, running or going up stairs (hmm - what we do in life!). And not only did this help caveman build incredibly strong hearts and lungs, but it also made them lean, fat burning machines. The big takeaway here is that if eating like our ancestors did leads to health and vitality, then it makes sense that we should exercise like our ancestors as well...just as our bodies were designed to do.And thankfully, by exercising the way our ancestors did, we can not only spend less time exercising -- as little as 12 - 20 minutes per day -- but we can strengthen our hearts and lungs and reduce the risk of heart attacks or developing breathing problems. You've actually heard of this type of exercise before -- it's called interval training and can have powerful effects in a very short period of time. A few years ago, Harvard researchers published the Harvard Health Professionals Study. After studying over 7,000 people they found that the key to preventing heart disease is intensity – NOT long-duration exercise. What's more interesting is that in another study, researchers found that by doing the right type of interval training, people continued to burn fat for up to 24 hours after the interval training session. As excerpted from an article from Mark Hyman MD. CROSSFIT is this, and you are all experiencing the results!

Richard working on his overhead squat.

Tony working on his overhead squat. Every workout truly is scaleable!

There has been alot of comments about how defined Michelle Obama's arms are. We thought we would hightlight Wendy's beautiful arms! Her hard work since she joined Foothills CrossFit in December has really paid off. You look amazing Wendy.