WOD 7/1/09

Click to see the gallery

3 rounds for time:
10 Push-Ups
15 Burpees
20 Sit-ups
25 Ball Slams

Daily Leaders:
1.) Arron: 6:22
2.) Ian: 7:24
3.) Arnold: 7:43
4.) Steve: 7:45
5.) Brenden: 8:09

Catherine: 13:30
Jeremy: 10:13
Kyle: 15:36
Derek: 13:58
Corene: 10:10
Dean: 9:12
Terry: 10:10
Matt: 9:18
TJ: 9:48
Lorie: 11:37
Troy: 11:11 (mod)

Oh yea, don't forget to congratulate Mr. Chapman when you see him on his Level 1 CF Cert. Nice job Brent! (as if he didn't think he knew it all before he was "certimifitimified"...)

WOD 6/30/09

Click Lorie's pic to see today's gallery. Brilliant eh? Sorry Lorie, had to post that one. It's a beauty. Glad your back!

50 DU's
10 Hang Power Snatches (75/55)
40 DU's
20 Hang Power Snatches
30 DU's
30 Hang Power Snatches
20 DU's
40 Hang Power Snatches
10 DU's
50 Hang Power Snatches

Daily Leaders:
1.) Mark: 20:33
2.) Steve: 22:05
3.) Adam: 25:20
4.) Derek: 33:06
5.) TJ: 35:14

Nate: 27:34 (mod)
Troy: 25:26 (mod)
Lorie: 28:34 (mod)
Pam: 26:20 (mod)
Corene: 34:41(mod) (nice work getting through those DU's, you'll get em' Corene)
Kyle: 25:27 (mod)
Catherine: 22:18 (mod)

Guys please welcome TJ Sweetin to the gym when you meet him. He will only be here regularly for a month, then he goes up to CU. Hopefully he will be here on weekends sometimes after that.

Also, welcome back Pam!

Also, Colorado games registration tomorrow at 9AM sharp.

Lastly, Chapman has added another lifting class this week on Friday at 12 noon after Murph. Sorry for calling 6/30 "Wednesday" for today's lifting class schedule!

Holiday Schedule

We will be closed July 3rd, 4th and 5th in observance of Independence Day. However, we will do "Murph" on Friday the 3rd at 10:30 AM. Everyone is welcome to participate.

This is taken from the CrossFit FAQ regarding this workout:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Wear a vest if you like or don't - either way it's a tough one!

6/29/09

Hey Dean, mop up after you're done would ya?

Feelin' it

Meet Nick's Ass

"300"

25 pull-ups
50 deads (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipers (135/95)
50 kb swings (24/16) (mod from original workout)
25 pull-ups

Daily Leader Board:
1.) Arnold: [17:54]
2.) Ian: [18:21]
3.) Arron: 18:33
4.) Ben: [18:35]
5.) Steve: 19:30


Mark: 26:23
Adam: 22:24
Derek: 36:20
Mike: 34:56
Dean: 29:38
Matt: 26:23
Todd: 33:32 (mod)
Cindy: 24:08 (mod)
Gena: 20:44 (mod)
Catherine: 22:38 (mod)
Nate: 34:24 (mod)
Brenden: 36:29 (mod)
Nick: 39:33 (mod)
Jennifer: 25:00 (mod)
Terry: 25:34 (mod)

Man! Terrible! But fun!

Steve made us 2 more plyo boxes - thanks Steve! Also, Max got his cast off recently. Congrats Max! Also, Dean got his 20 pull-ups today. Nice work Dean. Onto 30!

Here is a video demonstration of "floor wipers". Let's touch our feet to the plate each time though. They are like virtual shoveling in that 2 sides = 1 rep.

WOD 6/27/09

Big and little

Back Squat
Work up to a max set of 5
(brownie points for finishing with the heaviest set of 15-20 you can muster)

then...

Max KB swings in 5 minutes (24/16)

Here is the last time we back squatted (max triplet for reference).

When it gets heavy there should be 2 spotters for the lifter. We all need practice spotting each other.

Corene: 125/60/105 reps
Kari: 70/43/71 reps
Terry: 235/135/90 reps
Jeremy: 315/185/126 reps
Troy: 175/95/118 reps (mod)
Steve: Snatches/111 reps (mod)
Nick: 205/105/67 reps (mod)
Dean: 225/105/80 reps (mod)
Derek: 185/*/67 reps (mod)

As usual some real gains over last time. Nice work!

WOD 6/26/09

Corene breaking in the happy face target. Not very nice of her to throw that 15lb! ball in his face. Way to go Corene.

Our newest member Dani. Great job today! Dani's friends with Ben and she's Terry and Stacy's neighbor. Crazy eh?

Poor Dean and his sad face

Dean brought us back a present (can't spell souvenier!) from his workout in NYC. Thanks Dean! Don't forget to get pictures when you guys train at other gyms and I'll post them up. Way to get out there Dean.

"The King of Pop"
21-15-9
SDLHP (95/65)
STS (24/16)
Wall Ball (20/15)
KTE's

Daily Leader Board:
1.) Ian: 8:46
2.) Ben: 10:03
3.) Steve: 10:05
4.) Arron: 12:42
5.) Corene: 13:56

Julie: 14:09
Derek: 16:00
Matt: 14:24
Dean: 17:48
Dani: 13:30 (mod)
Nate: 13:15 (mod)

That was a fun one - thanks all! I am paying tribute and calling this one "The King of Pop".

CrossFit Littleton 14'er Summit

Mr. Todd is helping to organize our mountaineering WOD this summer. I will put a link on the upper right below the lifting class so we can easily navigate back to this post and check on the plans, discussions etc. Thanks Todd!

Yo, you mind putting an announcement up on the blog re: a fourteener? I did Democrat on Sunday, and given the white-out weather / snow up to my hip (in places) experience, I think waiting until August is probably a good move. However, we should get it on the calendar soon, so people can plan their weekends.

My suggestion is that we could probably do a two-part fourteener--basically what I planned to do last weekend, but did not complete because of the snow. There is a route that is just Mt. Democrat and is only a comparatively easy 4 mile round trip (which I did this weekend with the snow).

Here is the route: http://www.14ers.com/routemain.php?route=demo1&peak=Mt.+Democrat

About a half mile down from the top of Democrat you can choose to either proceed back to the car, or you can hit 3 more peaks (Cameron, Bross and Lincoln) for a total 7 mile trip. You stay up around 13,600 for most of the three "extra peaks" so there is not huge amount of additional up-and-down. Plus, you don't have to make a decision about what you are going to do until after you've done Democrat.

Here is the combo route: http://www.14ers.com/routemain.php?route=bros6&peak=Democrat,+Cameron,+Lincoln,+Bross

Here is the interactive map, that is pretty clear on where you’re going:

http://www.14ers.com/flash/overviewtopos/overviewmaps.php?peak=Mt.%20Democrat&wwparam=1245681820

I thought this gave options for the hearty, and the new, to be able to hike together, but push it as much as each person wanted to (or give an easy(ier) out!). Anyway, I am certainly open for suggestions on mountains, routes and dates, etc…

Colorado CrossFit Games Registration less than 1 week away!

If you are planning on, have secret aspirations to or were even remotely considering participating in the Colorado CrossFit games (9/12 & 9/13) registration is at 9AM on Wednesday July 1st. Registration will be via Front Range CrossFit's website This event is limited to 100 athletes. That means you will need to be in front of a computer and registering at 9AM. I would not be at all surprised if 10AM is too late.

Scaling will be permitted so really this is for everyone. I encourage you to come out, have a good time, train with some other CrossFitters and support the community in general. If you are on the fence about this please consider that unless you think you have a strong chance of winning there is no pressure! (a little perspective for you) You are only expected to show up, give your best effort and have a great time. I assure you no one else gives a SH*^ if you scale, if you suck at pull-ups, if you suck at running, if you suck at whatever. Just come out and have fun! Otherwise please come and watch and support your friends and fellow athletes. The Regional Games were a blast to watch and even though this event is not as big it should still be very entertaining. Arnold and I will be there for sure and I promise we'll take good care of you if you would like to join us.

WOD 6/25/09

It was sooooo lonely here today. All we could do was look out the window and wish for some friends to come over...

Max rnds in 20 minutes (your choice):

3 muscle ups
30 squats

or

9 push-ups
9 pull-ups
30 squats

If you are capable of a jumping muscle-up you should do those.

Ian: 16
Arron: 15 (mod)
Adam: 11(mod)
Kari: 5 (mod)
Nick: 7 (mod)

Nice work ya'll.