Saturday, February 28, 2015

Weight Room Hours 2/28 - 3/1

We will all be in Colorado Springs for the CO State and Open Weightlifting Competition this weekend. Weight room hours will be 9-12 Saturday 2/28 and closed Sunday. Sorry for any inconvenience. Come down to Crossfit SoCo and cheer the team on! 110 W Las Vegas St, Colorado Springs, CO 8090

Friday, December 26, 2014

No Weightlifting Today 12-26-2014

Due to the lovely weather, weight room is cancelled today. Saturday and Sunday Holiday Hours (12-2) are still a go.

Wednesday, November 26, 2014

Holiday Hours

Thanksgiving Weightroom Hours
Thanksgiving Day     12-2
Black Friday              12-2
Saturday 11/29          12-2
Sunday 11/30            12-2

Christmas Weightroom Hours
Christmas Eve           Close at 6
Christmas Day           12-2
Friday 12/26               12-2
Saturday 12/27          12-2
Sunday 12/28            12-2

New Year’s Weightroom Hours
New Year’s Eve         Close at 6
New Year’s Day         12-2
Friday 1/2                  12-2
Saturday 1/3              12-2
Sunday 1/4                12-2

Thursday, October 23, 2014

2014 FRCF Weightlifting Meet

A new format this year for the FRCF weightlifting meet; still a two day meet but this year Saturday was dedicated to weightlifting for non-USAW athletes and Sunday was a full day of sanctioned USAW competition.

We had 4 athletes competing Saturday in the non-sanctioned meet. Dayna Larson in her first meet went 6/6 in the 75kg class for Silver. Keith Stillman lifted in the 94 kg class and took Bronze while Sean Linehan, also in his first meet with a strong 6/6 218kg performance, took Gold in the 85kg class. Tyler Yoder made some extremely gutsy attempt jumps in the 105 class to total 200kg and take the Gold.


We had 11 athletes in Sunday's sanctioned meet. The day started very well for us with both Mandi Schaeffer Fry, 63kg and Katie Bender, 69kg taking top honors. Madeleine Foley,+75kg class, took Bronze in her first weightlifting meet.

Jan Michael San Pedro, 77kg, had a breakout performance in his first meet, especially considering how his work and travel schedule have interefered with his training time: 6/6 and a Bronze medal. Jake Sterny, 77kg, coming off competing recently at University Nationals, put up a 5/6 performance with a 3kg PR 115kg Clean and Jerk.

In a nail biter finish in the 85kg class, Brian Bender took Silver, losing the Gold on bodyweight in a tie 241kg finish that came down to the final lift. Alexios Anest in the same weight class finished out of the medals but had a fine 5/6 performance and a 1kg PR on his clean and jerk!

Michael Herring took Gold in the 85kg Masters division going 4/6 with a 206kg total.

In the highly competitive 94s, Jason Thomas had a huge day going 6/6 with PRs in snatch (123kg), C/J (150kg) and total, (273kg) to take Gold. Nick Contino put up a strong 260kg total and 4/6 day. David Wood, lifting in his first USAW meet, had a great 5/6 day; a fabulous singlet; and a PR 121kg C/J for an all-time PR.

Brian Dwyer moved up from the 94kg class and improved his total from last year's performance at this same meet by 20kg. Making huge jumps on his clean and jerk attempts, Brian finished out the day with a 96/112/208kg total with PRs across the board.

Flatirons Weightlifting, for the third year in a row, took Men's Team top honors and Third Place Women's Team. Jason Thomas took Best Lifter honors with his performance also!

It would have been impossible to get everyone warmed up and on the platform and have such a great team performance all by myself. Shout outs to E.J. Isla for loading and providing support in the warm-up room and for putting up with my stressed out shortness, and to my fledgling Level 1 Coaching Staff Alexis Bennett and Jake "Jack" Sterny for jumping in the deep end and coaching their butts off. Thanks to Sean Linehan and Coach Adam Dobrez for schlepping equipment (and me) from gym to competition venue, and back again, and for whatever support was required in the warm-up room. Everyone who came out to lift and then stayed around to help and support the team, thanks so much.

On a personal note, even though we may have had more lifters turn out to compete in the past, I think this was far and away the most excited, fun, and spirited team we have ever assembled, not to mention the most successful in terms of performances. We made a spectacular 82% of our lifts on the platform, which is key to both individual and team success! It was my privilege to be a part of it. Thank you!


Tuesday, August 5, 2014

Last Chance Qualifier USAW Sanction 32-14-02

Sunday August 17 is the the last day to make a qualifying total for the University Championships In September in Albuquerque. If you are a college student, currently enrolled or graduated within the last calendar year, born between January 1, 1986 and December 31, 1996 you are eligible. For registration information and qualifying totals visit

So, if you haven't qualified and want to try, we will be hosting a small meet, limited to twenty athletes, Sunday August 17. We will run one big session with women lifting first followed by men. 10 minute break and resume with the clean and jerk. Weigh in will be from 10am-11am, lifting will be begin at noon. You must weigh in between 10-11! You must have a current USAW membership card at weigh in.

All USAW rules apply. Singlets and appropriate footwear required.

We will be warming up and lifting in FWC World Headquarters (the weightlifting room at Flatirons Crossfit, 3640 Walnut Street, Boulder, CO 80301) Sorry no medals, but I will spring for your choice of Ice Cream at Sweet Cow after the meet for anyone who qualifies.

Registration is $20 and you must register online using the following link. Registration closes at 20 people and ends Saturday Aug 16 and 11:59p.m. Please indicate in the notes on your paypal form male or female and which weight class you are entering. You may move up or down a weight class at weigh in if you wish. Use the button below to sign up.

Wednesday, July 30, 2014

Rocky Mountain State Games Recap

Flatirons Weightlifting Team performed very well at the 2014 Rocky Mountain State Games this last weekend. Thanks to Paul Fleschler and all the volunteers at Red Rocks Crossfit on a very well run meet. This was the largest RMSG weightlifting meet to date with 120 participants.

Starting us off strong in session 4, Jake Sterny had a 5/6 day with an all time PR clean and jerk and total. He took Gold in the 77 kg class with a 90/117/207 performance. That is an 11kg PR meet total for Jake.

Session 5, we were the only team with 69kg senior women competing, so it was a competition between teammates Katie McBeth and Alexis Bennett. Katie ended up taking Gold with a 61/72/133 performance. Alexis kept it close for Silver with a 55/76/131 effort. Alexis had a7kg snatch and 9kg C/J PRs for a 16kg improvement on her last competition, while Katie improved 18kg total over last performance, 10kg snatch and 7kg C/J PRs.

The last session of the day, number 8, was the men's 85kg class with 14 lifters. In the Masters competition, Michael Herring took Gold with a 90/116/206 day, meet PRs snatch, C/J and total. Jim Cushing-Murray competing at 73 years of age put up an 86 kg total for Bronze and meet PR in the snatch. Brian Bender went 108/135/243 for Silver. That was a 14kg meet total PR with 6kg and 8kg improvements in snatch and C/J.

Sunday morning session was our last session of the day with Erica Berzins competing in the very tough +75kg class. Erica has been battling the occasional back issue but has managed to keep practicing, improving and getting more and more consistent. We went for a couple of PR 3rd attempts but they just weren't quite there. Nonetheless, she put up 59/83/142 which was good enough for Silver!

Many thanks to Ben Jaros (L) who officiated one session and then loaded for all our Saturday lifters in the warm up room. He is pictured with 2014 RMSG 77kg champion Jake Sterny.

 Medalists Michael Herring, Brian Bender and Katie McBeth

Monday, July 21, 2014

2014 Nationals Salt Lake City

Quick trip to Salt Lake City to coach Geoff Meyerhoff in the 69kg C session. Geoff had a good meet going three for three in the snatch with a 4kg meet PR 101kg. Jerks didn't go as planned making just one of three attempts. The 127 third attempt would have been a 3 kg meet PR, but it wasn't to be. So 122kg was the mark in clean and jerk for a 223 total, a meet PR total by 2kg.

Did I mention weigh ins for this session were 6 am? And that lifting began at 8 am?

Thanks to Don MacCauley coach for MDUSA for agreeing to share a warm up platform with his two lifters, Steve Brown and Vu Truong. When you have 18 lifters in a session, the warm up room can get chaotic and whatever stability can be put in place there makes a difference.

Geoff and the guys from MDUSA
69kg C Session Introduction

101kg Snatch