Featuring Mr. Jeff Nesheim

Big Ol' Snatch

Just wanted to take a minute and congratulate Jason on his 205# Snatch on Sunday. That's 20# over body weight folks! Nice job J, you are the man!

Want to improve your Oly Lifts? I think you know who to consult...

Team Standings

Here are the standings through 4 workouts
1.Shinhawk 12
2.Chimp Handlers 14
3.Sporty & Old Spice 17
4.King Of the Hill 19
5.Wounded Mastiffs 20
6.Piggly Wiggly 23
7.CHIMPS 26 (DNA WOD #4)
8.Sharks W Lasers 32
9.Team E 33
10.The Incredibles 35
11.Team Fisher 38
12.Hiccup 45
13.Team Papay 47
14.TD 51
15.Lucky Balls 56 (DNA WODS 3&4)

WOD Tuesday 8/2/2011

On the minute for 12 minutes:
5 DB Burpees to OH
5 Inverted Burpees

Ian: 11 / 25#
Joel: 11 / 25#
Jenn C: 8 / 20#
Lucke: 8 / 15#
Frank: 7 / 15#
LoriE: 7 / 10# - 1/2 rep short of 8 rounds (CRAP)
Erlinda: 5 / 15#
Fran: 3 / 15#
Shay: 2 / ?
Nate: 1 / ?
Mike: 1 / ?
(KJ): 10 / 10#
(Barbie): 9 / 15#
(Betsy): 9 / 15#
(Corene): 9 / 10#
(Peggy): 8 / 20#
(Amie): 7 / 10#

WOD Monday 8/1/2011

Daily WOD
“4th DOWN”
4rds:
1 min each of
Push Press (155/115)
Box Jump (20″)
Clean Pull (155/115)
Bear Crawl 10 yds – count reps

1 minute rest, repeat for the next round.

Score = Total reps

Ian: 223 / 155#
Jason: 184 / 155#
Chappy: 175 / 155#
Wade: 126 / 155#
(Derek): 151 / 115#
(Scott): 146 / 115#
(JZ): 138 / 115#
(Chris): 110 / 115#
(Peggy): 164 / 70#
(Terry): 236 / 67#
(Angelina): 175 / 63#
(Lucke): 172 / 63#
(Barbie): 142 / 63#
(Jen): 138 / 63#
(Fran): 193 / 55#
(Stacy): 175 / 55#
(Alexis): 168 / 55#
(Jarah): 163 / 55#
(Jodi): 129 / 55#
(Carrie): 147 / ?

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. 3xMax Push-Ups in 20 seconds

Strength WOD
Every minute on the minute for 12 minutes:
2 Heavy Clean Pulls (95-105% 1RM)
Nate
Jenn C
Kyle

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

400M Run
21-15-9
Deads
Push-Ups
STS
400M Run

WOD Sunday 7/31/2011

Snatch

then...

"First In" Fire hose evolutions

Curious? Come be coached by a real fireman!

Jason: 205# / 39.18 **ROCKSTAR**
Chris: 135# / 49.5
Scott: 125# / 49.68
Corene: 85# / 56.3
Lucke: 73# / 48.44
Fran-E: 63# / 53.46
LoriE: 63# / 103.44
Gena: 43# / 56.0
Shay: DNA / 45.76

Dalton and Carrie's Party tomorrow at 12 Noon!

Remember guys bbq and potluck tomorrow at 12 noon. If anyone wants to bring paper plates, forks and knives, and condiments that would be awesome. See you there!

WOD Saturday 7/30/2011

Tabata
Half Moons(20/12)
Row for calories (Note calories at buzzer each round)
Burpee to pull up
KB Snatch(16/12)

1 minute rest btwn. exercises. Post individual scores and cumulative total.

Joel: 32
Nate: 29
Angelina: 27
KJ: 26
Kim: 23
JZ: 22
(Chappy): 27
(Peggy): 26
(Jarah): 24
(Alexis): 21
(Jen T): 21

WOD Friday 7/29/2011

Daily WOD
CFL League WOD #4 (see video)

Strength Class
A. Deadlift %60x5,%70x5,%80x5+
B. Bench Press %60x5,%70x5,%80x5+

Strength WOD
Heavier Fran
21-15-9
Thrusters (115/85)
Pullups

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

400M Run
21-15-9
Deads
Push-Ups
STS
400M Run

And....Congrats to Erlinda!

"Hi CF Littleton friends,

On July 16th, I participated in the Breckenridge 32 mountain bike race. This race is one loop of the Breckenridge 100 race. The 100-mile racers cover over 100 miles and 13,700 feet of climbing. My race was 35 miles of mostly single track with 4,650 feet of climbing. I won my age group with a time of 4 hours and 4 minutes. The winning women’s time was 3:32 and I finished 9th out of 23 women total. I’m humbled and awed by all the participants in these races. I know that my Crossfit training has greatly helped in these mountain bike races because of my improved core strength. I no longer deal with back pain, arm weariness, or body fatigue. I’m thankful that I can participate in these events and I thank my Crossfit family for encouragement and support!

P.S. Notice I got a six-pack of Dale’s Pale Ale as my winning prize!"

Nice work Erlinda!

CFL League WOD #4

WOD Thursday 7/28/2011

50 DUs
40 STS (16/12)
30 KB Swings (16/12)
20 Push-ups
10 Pull-ups
Suicide Run after each exercise

Marc: 5:23
Thunder: 5:49
Dalton: 5:56
Joel: 5:57
Wade: 6:48
Derek: 7:40
Nate: 7:57
Frank: 8:29
Peggy: 8:31
Charlie: 8:32
Erlinda: 9:33
Scott: 9:43
Jarah: 9:48
Carrie: 11:08
Lorie: 11:48
Heather P: 13:41 YEAH ON THE PULL-UPS!!
(Angelina): 8:41
(Lucke): 9:21
(Jack): 9:47
(KJ): 10:08
(Bang Bang): 10:13
(Barbie): 10:28
(Dani): 10:41
(Kiira): 10:49
(Betsy): 11:08
(Heather W): 11:32
(Aime): 15:04

Congratulations Betsy!

I rode in the Courage Classic this past weekend. The cycling event raises money for Children's Hospital and travels 157 miles in 3 days over 3 mountain passes. Day 1 is the toughest: biking 59 miles over Tennessee Pass, Battle Mountain, and then Vail Pass for a total elevation gain of almost 4000 feet.

I first did this ride in 2008 and biked 3-5 days every week April thru July until the event. This year, my training was almost exclusively at CrossFit Littleton. I managed to get a few rides in here and there when the weather cooperated, but I probably logged less than 200 miles over the same 4 month timeframe. Definitely not much time on the bike.

Just wanted to let you know that I successfully completed the 3-day ride and managed to clean each summit without stopping. In fact, this year I completed Day 1 an hour faster than I did in 2008!

Thank you to all the trainers at CrossFit Littleton for getting me ready to ride in the Courage Classic. I'm so happy I found CFL as the workouts are much more fun and rewarding than spending hours and hours on my road bike!

Betsy

For Everyone that Missed Nick and Chase's Awesome Performances Saturday Night!

Great job guys!