WOD 5/1/09

50 Deadlifts (225lbs/165lbs)
50 Burpees or 50 WB shots (20lb/15lb) (your choice!)

Break up the work however you want, just go fast!

Kim Koloa: 15:53 (as prescribed!)
Barney Booker: 5:08
Butty Newtown: 5:51
Steve: 7:03 (made up on 5/2 - not sure of Steve's stripper name)
Sammy Chesterfield: 10:06 (mod)
Fondue Creek: 15:10 (mod)

Only each person's "stripper name" was allowed to be posted. Try and guess who's who!

Also, if you are good at fixing toilet tank assemblies please help!! We need two toilets back...

WOD 4/30/09

Bring that Superman!

Max sneakin' in on the pic

Does that one count? Hell yes!

Love that face

CrossFit pontification/BS'ing

5 rounds for time:
7 Pull-Ups
11 Box Jumps (24"/20")
15 Incline Push-Ups (24"/20")

Daily Leaders:
1.) Arnold: 5:50 [CG]
2.) Ian: 5:57 [CG]
3.) Steve: 7:00

Brent: 8:06 [CG]
Jordan: 8:11
Mark: 11:42
Dean: 11:26
Troy: 14:51
Jennifer: 10:44 (mod)
Corene: 12:36 (mod)
Catherine: 11:39 (mod)
Todd: 13:06 (mod)

Nice work! Also, we decided by majority today (majority being everyone who showed up for today's WOD) to have a unisex Daily Leaders Board. To qualify you just have to do the WOD as prescribed. Maybe later we will move to men's and women's. So let's get to it ladies!

Oh yea, Catherine you take kick ass pics. Your the new designated photographer.

Lifting Class Update

We are making some changes to the format and time of the "Oly" classes. For one thing we are going to include some of the other non-olympic lifts (deads, squats, presses etc.)

Also, we are going to work on distancing the times from the daily WOD. We don't have a ton of flexibility with that for the next month until we expand the gym. When we move the mats over, we will be able to address that more directly. That way folks who may want to do both the WOD and the Strength/Oly class one day, have time to recover prior to the next class.

Lastly, we'll post the attendance of the class and the #'s each person puts up that day.

Remember, barbell work is for everyone. Including beginners. Once you ramp up in CrossFit, naturally you want to see your perforamance improve in the WOD. Focusing on strength in addition to the regular metcon/strength workouts will help take you to the next level.

WOD 4/29/09

150 Ball Slams - fer time!

Daily Leaders:
1.) Ian: 4:27
2.) Adam: 5:06
3.) Steve: 5:07

Jordan: 5:12
Troy: 5:27
Josh: 7:23
Nick: 7:48
Jamie: 7:14

You guys are really starting to kick ass on those pull-ups!

Pictures for the tyrant Josh.

WOD 4/28/09

Yes celebrities train at CF Littleton

Look at those hands. Naked as the day they were born.

The notorious Jen B.

Nina. Bringin' it.

Redbeard himself

Casualty #1

Casualty #2

Casualty #3 - the usual suspects

As many rounds as you can complete in 20 min.:

15 KB swings (24 kg/16kg)

15 push ups

15 side-to-sides (24kg/16kg)

15 double unders (45 singles)

Workout last done here. Last time we did 16kg STS's (only boys back in the day - so boring that way). But we are much stronger now!!

Daily Leaders:
1.) Steve & Ian: 9
2.) Arron: 7
3.) Mark: 6

Adam: 5
Terry: 5
Stacy: 7
Troy: 7 (mod)
Jennifer: 6 (mod)
Nick: 5 (mod)
Nina: 4 (mod)
Cindy: 6 (mod)
Catherine: 7 (mod)
Corene: 7 (mod)
Jordan: 8 (mod)

Lot's of athletes training today. Awesome! Nina, great to have you back. Catherine, awesome progress you are making. Steve, thanks for the push/pull. Keep it up, you guys are great.
That Corene is pretty good at takin' pictures.

T-shirts!!

Hey, t-shirts are in. So if I owe you one, hit me up. Yo.

WOD 4/27/09

Some folks first exposure to Ben ;)

The Dean of CF Littleton

Sheesh girl, you're comin' apart at the seams!

Look at that bad-ass racked position

Regional Games Practice WOD

3 rounds for time:
7 Deadlifts (135lbs/95lbs)
7 Hang Squat Cleans (135lbs/95lbs)
7 Jerks (135lbs/95lbs)
400M Run

Adam: 17:21
Ian: 13:25
Nick: 16:24 (mod)
Cindy: 14:59 (mod)
Ben: 10:22 (mod)
Jordan: 12:52 (mod)
Jamie: 15:26 (mod)
Terry: 11:47 (mod)
Jennifer: 14:39 (mod)
Dean: 15:21 (mod)

Below are the men's & women's scores from Front Range CrossFit that day (ladies did 90lbs rather than 95lbs FYI):

	Women's	Results
	First Name	Last Name	Affiliate	Time:	# of Mods
1	Kristen	Olson	FRCF	8:39
2	Jasmine	Dever	FRCF	9:16
3	Rosanne	Allen	FlatIrons	10:49
4	Stacy	Claycomb	FRCF	11:04
5	Christy	Pickens	FRCF	11:18
6	Shannan	Simpson	FRCF	11:32
7	Kim	Haggar	5280	11:38
8	Crystal	Nelson	Emerfit	11:44
9	Emmalee	Moore	Verve	12:00
10	Tiffany	Hopkins	MBS	16:56
11	Tiffany	Surles	FRCF	17:14
12	Melissa	Gust	MBS	20:00
13	Jenn	Huyler	FRCF	20:00
14	Erin	Lamb-Smith	FRCF	8:51	(1 modification)
15	Tiffany	Skidmore	Verve	9:21	(1 modification)
16	Laura	Lopez	FRCF	9:25	(1 modification)
17	Chelsea	Theno	Verve	10:24	(1 modification)
18	Bridgitte	Kerr	FRCF	10:48	(1 modification)
19	Jennifer	Wiman	Verve	11:13	(1 modification)
20	Heidi	Resetarits	FRCF	11:59	(1 modification)
21	Tracy	Emmanuel	FlatIrons	12:35	(1 modification)
22	Katie	Stelley	FRCF	13:43	(1 modification)
23	Christina	Mailloux	FRCF	20:00	(1 modification)
24	Melody	Restarits	FRCF	9:37	(2 modifications)
25	Paula	Lueske	FRCF	11:52	(2 modifications)
26	Kaylin	Downour	FRCF	16:22	(2 modifications)
27	Shaira	Madera	FRCF	10:11	(3 modifications)
28	Karen	Keyworth	FRCF	18:10	(3 modifications)

	Men's	Results
	First	Last	Affiliate	Time
1	Patrick	Burke	MBS	6:44
2	Matt	Chan	Verve	7:11
3	Sean	Tallman	MBS	7:45
4	Jeremy	Christofferson	FRCF	7:59
5	Travis	Holley	Emerfit	8:59
6	Todd	Olson	FRCF	9:08
7	Josh	Behr	FRCF	9:26
8	Tim	Retzik	FlatIrons	9:51
9	Mike	Pistono	FRCF	10:15
10	Sean	Toal	Verve	10:45
11	Steve	Hartle	5280	11:03
12	Steve	Deckrow	Verve	11:09
13	Sean	Roeper	FRCF	11:09
14	Anthony	Salomon	Verve	11:10
15	Richard	Trujillo	Defy	12:11
16	Damon	Trahon	5280	12:34
17	Luc	Palmisano	Verve	12:48
18	Rob	Hernandez	MBS	12:49
19	Chris	Duzois	Inverness	13:04
20	Kurt	Backes	FRCF	13:27
21	Scott	Olson	FRCF	12:28
22	Chuck	Lazansky	FlatIrons	13:31
23	Alan	Anderson	Verve	13:48
24	Nathaniel	Bruno	FRCF	14:35
25	Joel	Harrison	MBS	14:44
26	Luke	McAlister	Defy	14:52
27	David	Powell	FRCF	16:14
28	Steve	Ferencick	FRCF	16:31
29	Larry	Brown	FRCF	20:00
30	Mick	Barnhardt	FRCF	8:15	(1 modification)
31	Gerson	Marroquin	Verve	8:42	(1 modification)
32	Mark	Butler	FRCF	9:04	(1 modification)
33	Eric	Gilles	FRCF	9:18	(1 modification)
34	Jason	Coffey	MBS	9:53	(1 modification)
35	Paul	Miller	FRCF	11:16	(1 modification)
36	Roberto	Martinez	FRCF	11:25	(1 modification)
37	Josh	Braun	FRCF	11:48	(1 modification)
38	Eric	Leddy	FRCF	11:53	(1 modification)
39	Brian	Walker	Emerfit	12:06	(1 modification)
40	Burger	Kowalshyn	FRCF	13:14	(1 modification)
41	Jacob	Theno	Verve	13:18	(1 modification)
42	Sean	Rose	FRCF	13:28	(1 modification)
43	Kevin	Wu	FRCF	13:57	(1 modification)
44	Steve	Rolofson	FRCF	17:20	(1 modification)
45	Victor	Jackson	FRCF	20:00	(1 modification)
46	Alec	Martinez	FRCF	11:25	(4 modifications)