WOD 8/1/09

Click the pic to view the gallery

Run 5k (we'll do 6x800M and then run down to the creek and back)

Rest...

Clean and Jerk 50 reps (95/65)

Post two times.

Matt: 33:24/11:21
Steve: 23:56/9:34 (mod)
Corene: 34:44/3:13 (mod)
Lorie: 27:44/13:30 (mod)
Matt: 47:42/11:18 (mod) (Way to tough through today Matt. You were very patient with me!)
Tara: 47:42/9:35 (mod)
Troy: 25:17/14:03 (mod) (nice with the 95lbs Troy!)
Adam: 29:17/DNC

Great job everyone.

Training and Consistency

I just wanted to take a minute and talk with you guys about consistency in your training. As you know or have experienced, CrossFit punishes inconsistency/infrequency. It punishes those of us that are consistent actually, so if you are only making it once a week or have numerous weeks where you do not train, you are really in for it each time you train. This can be very disheartening with rewards coming in the form of never ending soreness, little/no gains in technical skill or WOD numbers, little/no change in your physicality and just a general lack of progress. Like many things this is a cyclic pattern, so one infrequent visit does not encourage the next infrequent visit.

Here's a secret. Motivation follows action. Not the other way around. No one has ever gotten motivated sitting on their couch watchin' the tube. Not really. What will motivate you is training consistently 3x week and the substantial gains that come with this committment. That's 3 of your 168 hrs. you have alloted each week folks. This kind of behavior is also cyclic but results in positive reinforcement rather than the negative reinforcement previously referenced.

The vast majority of us are motivated by doing well in comparison to our peers, doing well in comparison to our previous performances in the gym and seeing definitive changes in our physicality, work capacity, indicators of health and mental state. CrossFit pays out in huge returns but like everything else in life, nothing is for free. You cannot capitalize on these things without consistent training.

Here's another secret. All those things that keep you from coming in here and busting your ass each day will never go away. Never! You will always: be super busy, have to find a sitter for the kids, have a pulled muscle, feel tired, have to negotiate the time with your spouse/significant other, feel bloated, feel conspicuous, be afraid, have to suffer, look silly, and just plain ole' not feel like it. I have news for you. That describes all of us! The only thing that differentiates us is whether you walk in the door or not. Period. Just do it.

At the risk of being redundant, I leave you with this video. Many of you have seen it, some have not. It is still fantastic though. And no, I do not work for Nike.

WOD 7/31/09

It's only fitting to post this kid's picture

Brenden's B-day Workout

aka...

The Filthy Fiddy!

What?! That's what the kid wants.

50 Box jumps (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Walking lunges
50 Knees to elbows
50 Push press (45/33)
50 Good Mornings (45/33)
50 Wall ball shots (20/15)
50 Burpees
50 Double unders

Super CrossFit geeks will recognize that I have modified it a bit, but I think the flavor of the workout has been honored.

Here is the link to the last time we did this WOD, more or less. We are much stronger now though so I think full on pull-ups are in order for those that have them.

Daily Leaders:
1.) Ian: 27:50
2.) Ben: 30:45
3.) Steve: 30:52
4.) Julie: 38:18
5.) Brenden: 40:15 (birthday boy and he makes the leader board!)

Dean: 44:19
Karen: 50:50
Derek: 46:30
Arron: 47:26
Nick: 49:08
Tara: 41:56 (mod)
Jeremy: 38:14 (mod)
Angie: 33:22 (mod)
Kyle: 48:08 (mod)
Lorie: 44:58 (mod)

That was a ton o' fun you guys. Thanks!

Angie, great job on your first class. Welcome to the gym!

WOD 7/30/09

Click the pic to view the gallery

75 Thrusters for time (95/65)

Daily Leaders:
1.) Terry: 11:18
2.) Karen: 15:09
3.) Kyle: 21:17
4.) *
5.) *

Kari: 17:49 (mod)
Juan: 11:37 (mod)
Rob: 10:40 (mod)
Dani: 14:15 (mod)
Catherine: 10:51 (mod)
Tara: 15:58 (mod)
Matt: 20:36 (mod)
Ian: 8:19 (ST)

Great job on your first class Juan! See you soon.

Strength Class
Weighted Lunges
12-12-12-12

Strength WOD
3 rounds for time:
400M Run
5 165lb C & J

Terry: 135lbs/9:56 (mod)
Karen: 63lbs/10:14 (mod)

WOD 7/29/09

Click the pic to view the gallery

5 rounds for time:
20 Front Squats (95/65)
30 Side-to-sides (16/12)
40 Singles (or DU's if you like!)

Daily Leaders:
1.) Steve: [14:13]
2.) Adam: 16:18
3.) Arnold: [18:10]
4.) Julie: [19:36]
5.) Mike: 19:53


Jeremy: [36:10]
Terry: [25:02]
Troy: 30:12
Karen: 20:35
Jake: 21:56
Lorie: 22:25
Nate: 22:05 (mod)
Nina: 25:53 (mod)
Dani: 25:33 (mod)
Rob: 30:16 (mod)
Derek: 23:02 (mod)
Robert: 21:00 (mod)
Jay: 20:59 (mod)
TJ: 14:37 (ST)
Tara: 17:31 (mod) (ST)

Nice work all. Nina's back. Let's make sure she stays on track. Otherwise we're bringin' that intervention Nina.

WOD 7/28/09

Click on the result of my tomfoolery with sketchy kettlebells to view the gallery
(This should be our ad for the gym, eh?)

5 x 5 Jerk (5 scores need to be recorded)

then...

15-11-7
SDLHP (135/95)
Renegade Rows (16/12) (I lifted these off a recent CrossFit Verve visitor)

Daily Leaders (WOD only):
1.) Arnold: 5:30/165lbs (5 numbers Arnold! - have to yell at you for something)
2.) Nick: 8:41/155lbs
3.) Kyle: 13:57/145lbs
4.) *
5.) *

TJ: 11:37/150lbs (mod)
Nate: 7:52/125lbs (mod)
Troy: 10:02/115lbs (mod)
Dani: 13:57/73lbs (mod)
Rob: 11:38/115lbs (mod)
Ian: 5:39 (DNC)
Corene: DNC (my fault)/105lbs
Catherine: DNC (my fault)/110lbs
Lorie: 10:34/70lbs (mod)
Terry: 7:37/165lbs (nice improvement Terry!)
Jeremy: 11:12/135lbs

Strength Class:
1-1-1-1-1
Clean & Jerk

Strength WOD
AMRAP in 15 minutes:
3 Power Snatches (135lbs)
6 Box Jumps (28" right?)
40 yd. relay

Terry: 165lbs/11 rounds
Brent: 10 rounds
Steve: 215 (front squat)/11 rounds

Let me know if I botched any of the strength wod info.

Great job everyone. Sorry ladies! The full jerk progression can be found in the form of a photo in the gallery. And happy birthday Brenden! The big 20.

Schedule Changes and Elements Classes

We are moving the second class on Monday and Friday to 6:30 rather than 6. That way folks who have a hard time making it have a little extra room. Hope ya'll like this.

Also, awhile ago we started putting new members through a 3 part "Elements" Class with Jeremy when they first join the gym. Each elements class covers 3 core CrossFit movements in addition to some other skills. This allows the members to get private/semi-private instruction in the fundamentals outside of the sometimes chaotic group WOD setting.

If you are an older member and did not get a chance to go through this progression, and you would like to spend some time in detail on movements and polish your skills, speak with Jeremy and he can get you scheduled. It is $100 for all three classes. This is a great value for in depth coaching on the staples of what we do here in the gym. And you'd be helping Jeremy out.

Classes will be scheduled MWF 7:30-8:30 Elements 1,2 & 3 respectively. You need to do them in order as they are progressive and you need to confirm your attendance in advance with Jeremy.

Elements 1:
CrossFit Philosophy
Safety
Nutrition
Squat
Front Squat
Overhead Squat

Elements 2:
Concept 2 rower
Ring Dips
Ring Rows
Jump Rope
Press
Push-Press
Push-Jerk
Stretching

Elements 3:
Deadlift
Sumo Deadlift High Pull
Snatch
Clean

Last day to sign up for "Run the Rock" at discounted rate

Hey all,

Steve is doing this race and looking for some company... Proceeds go to benefit the Mountain Resource Center.

http://www.rock5k.com/reg.htm

Date & Time

Saturday, August 15, 2009 @ 9:00 AM local time

Address

Beaver Ranch
11369 Foxton Rd

Fees

see below

Registration Closing Date

Friday, August 14, 2009 @ 3:00 PM

Brief Description

The 5K ‘Run the Rock’ course starts and finishes in front of the historic Beaver Ranch Lodge. It is a USATF Certified 'ALL TRAIL' Run that traverses the beautiful Beaver Ranch Open Space Park in Conifer, Colorado. This course is an over-hill-and-dale run in the crisp mountain air among the towering pines and quaking aspen trees, that includes an invigorating incline and decline from 8,100 to 8400 feet to support its namesake as the ‘Run the Rock’ challenge.

5K Race Categories and Prices (Includes T-Shirt)

On or Before July 27
Students (17 and under): $22
Adults: $27
Families/Teams (Min. 3 - Max 4): $83

After July 27 (MUST be received by August 14):
Students: $27
Adults: $30
Families/Teams: $103

Race Day
Students: $30
Adults: $35
Families/Teams: $125

Family Fun Run: No fee. Only sign waiver on Race Day.

Additional T-Shirts: $15

WOD 7/27/09

Click the pic to view the gallery

3 rounds for time:

800M Run
21 kb swings (24/16)
15 toes-to-bar
9 ring dips

Daily Leaders:
1.) Steve: 19:00
2.) Jordan: 20:16
3.) Ian: 20:56
4.) Matt: [26:57]
5.) Todd: 27:29 (nice with the leader board Todd!)

Mike: 31:47
Derek: 31:28
Cindy: 26:50 (mod)
Tara: 22:20 (mod)
Lorie: 25:33 (mod)
Yoko: 22:19 (mod)
Gena: 21:43 (mod)
Karen: 29:41 (mod)
Kyle: 28:23 (mod)
TJ: OFP

Please welcome Tara and Matt Fisher and Yoko Shay to the gym. Glad you guys are here!

Also, welcome home Jordan, we missed you man.

Check it out...

BeyondtheWhiteboard.com

Chris and Heather showed me this today. I think you're going to like it CrossFitters. Take the site tour and check it out.

Steve and Karen, I got yesterday's strength class scores up too. Sorry I forgot.

WOD 7/25/09

Click the pic to view the gallery

10 rounds for time:

10 Ring Rows
10 Push-Ups
10 Waiter Carry Lunges (16/12)

Daily Leaders:
1.) Arnold: 14:42
2.) Steve: 15:02
3.) Terry: 17:44
4.) Corene: 19:46
5.) Nick: 21:29

Chris: 21:40
Matt: 16:07 (mod)
Tara: 15:06 (mod)
Kari: 19:13 (mod)
Heather: 19:17 (mod)
Ian: 11:16 (ST)

Thanks Heather and Chris for visiting from CF Diablo Valley. See you soon Heather!

And great job Tara and Matt on your first class. Come back and train next week!

7:30 Wednesday Class Changed to Open Gym

The class at 7:30 on Wednesday will be open gym only for awhile. You can come in and lift, make up a wod or work on skills. Sometimes there may be a trainer available to run you through that day's wod. If you choose to work by yourself please make sure that you are training safely. If you're unsure about the correct way to perform a movement or whether you should lift heavy weight by yourself - don't. Check with a trainer first.

Apologies for any inconveninece this may cause.

WOD 7/24/09

Click the pic to view the gallery

"The Bear Complex"

Perform 5 rounds with 7 sets each round of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

There is no time component. Rest between rounds as needed. Progressively increase weight to get to your max load on round 5. Oh yea, no rest except between rounds. That is to say, 7 whole sets must be performed before you can set the bar down.

Here is a link to the last time we did this wod.

For Catherine's B-day. Happy Birthday Catherine (belated?)!

Catherine: 33, 43, 55, 65, 75
Derek: 65, 75, 85, 95, 75
Ben: 89, 111, 135. 145, 157
Chappy: OFP
Ian: DNF
Julie: 33, 43, 55, 65, 75
Jennifer: 33, 43, 43, 48, 53
Karen: 33, 43, 48, 55, 65
Kyle: 67, 75, 85, 95, 110
Terry: 67, 89, 111, 115, 125
Lorie: 33, 43, 48, 55, :(
Matt: 67, 89, 97, 107, 119

Lifting Class:

Back Squat 5-5-5

Strength WOD:
21-15-9
Push Press (135/105)
Ring Dips
Row (calories)

Steve: 205, 225, 240 (nice Steve!)/115 - 11:32
Karen: 115, 125, 130/45 - 10:31

Nice job guys! Some great improvements. Ben with a sick 157! (sorry I bailed on you for your last set Ben - got distracted. Inexcusable! And thanks for helping me try and get through mine) Congrats Jennifer on your first group WOD. Here's to many more.

As for me, I got ate by "The Bear" tonight. I will have my revenge.

WOD 7/23/09

Click the pic to view the gallery

21/18/15/12/9/6/3
Deadlift (185/135)
Burpees

Daily Leaders:
1.) Steve: 12:31
2.) Mark: 15:15
3.) Dean: 16:17
4.) Arron: 18:02
5.) Corene: [21:44] (You're funny lady. Great job today.)

Pam: 22:48
Karen: 22:29
Dani: 23:34 (mod) (Nice deads Dani!)
Ian: 10:28 (ST)

Since I am borrowing from CrossFit One World, here is an inspriring blurb from Freddy C., owner of CF One World:

...Besides these awesome athletes at One World, I have met some awesome athletes all over the world that are over forty. Many of these athletes are hanging and banging with their much younger counterparts. Lots of these folks (myself and all the athletes featured in the above photos included) didn’t even start Crossfitting until in our forties.

I am gonna say it right now.... Crossfit is a hedge against old age. Every workout I do is a beat back against father time. Lower body fat percentage, healthy blood pressure, better bone density, lower heart rate, lower cholesterol....you can go on and on naming all the health markers that will be positively affected by working out with intensity that Crossfit workouts provide. (Even more positive changes can be made with some simple changes in your diet.) Turn your health markers in a positive direction, and you will likely live a longer life with a lot less problems than men and women the same age.

It’s a short time that we are on this earth. I know that if I am not enjoying myself every single day I am alive, life would just suck. Being healthy is a a huge part of maintaining happiness. Its never too late to take a stand against old age.

WOD 7/22/09

Max Heavy Cleans in 12 minutes (you choose your weight)

Karen: 68lbs/49
Julie: 95lbs/25
Kyle: 155lbs/22
Ian: 180lbs/48
Mark: 180lbs/58
Dani: 55lbs/68
Lorie: 67lbs/55
Derek: 135lbs/36
Matt: 165lbs/37
Arnold: 180lbs/63
Nate: 10:37 (mod)

Some nice progress today on everyone's cleans. Keep it up. Also,Derek and Lorie each got their first kipping pull-up today. Nice job you guys.

WOD 7/21/09

Click the pic to view the gallery

40 Pull-Ups
40 O-Squats (95/65)
40 Ball Slams
40 Push Press (95/65)

Karen (mod)
Dani (mod)
Nick (mod)
Derek (mod)
Kyle (mod)

I really blew it with the first group and forgot to start the clock! Sorry guys. Great job today and thanks for not lynching me.

Terry: 15:01 (mod)
Dean: 18:23 (mod)
Corene: 17:59 (mod)
Kari: 21:00 (mod)
Lorie: 16:45 (mod)
Pam: 14:46 (mod)
Mark: 12:06 (mod)
Catherine: 17:19 (mod)
Nate: 10:37 (mod)

Also, Nate's back recovering from a back injury! Welcome back Nate, we missed you man.

Oh ya, congrats to Terry and Brenden on their pull-up acomplishments today. 20 & 30 in a row respectively. Nice work gentlemen.

WOD 7/20/09

Click the pic to view the gallery

7 rounds for time:
80 Yd. Sprint (40 yards out, 40 yards back)
10 Weighted Step-Ups (45/25) (24"/20")
15 Push-Ups

Daily Leaders:
1.) Arron: 11:26
2.) Ian: 11:48
3.) Dean: 12:22
4.) Terry: 16:39
5.) Nick: 16:59

Derek: 22:42
Brenden: 21:51
Karen: 18:02
Todd: 24:33
Jeff: 27:44
Jake: 17:08
Kyle: 23:42
Lorie: 15:28 (mod)
Steve: 13:55 (ST)

Those sprints were a fun change! Right?

Please welcome Jeff Neal to the gym when you get a chance. He's "the new guy" pictured above. You're off to a solid start Jeff!

WOD 7/18/09

Click the pic to view the gallery

CrossFit World Games WOD
3 rnds:
30 squat snatches (75/55)
30 wall balls (20/15)

Have a terrible snatch? (silence please Catherine) You can power snatch it and then overhead squat it if you have to. Nevertheless, work on your depth when receiving the bar. This is a very important skill.

Daily Leaders:
1.) Arnold: 21:26
2.) Brent: 21:47 (nice time Chapman!)
3.) TJ: 26:54
4.) Jeremy: 27:35
5.) Corene: 35:52

Steve: 24:36 (mod)
Kari: 23:35 (mod)
Dani: 26:08 (mod)
Karen: 26:26 (mod)
Catherine: 36:10 (mod)
Robert: 29:57 (mod)

Also, Emmalee Moore (of Breck Fire & CrossFit Verve) came by and trained with us yesterday in the morning. She went head to head with Chapman on two different WOD's. Brent did not represent and got his ass handed to him. We still love him though. And thanks for visiting Emmalee!

WOD 7/17/09

Click the pic to view the gallery

Max Triplet Press

Rest...

12-9-6
Front Squats (155/115)
KB Swings (24/16)

Pics and scores tomorrow guys. Have an appt. in Boulder...

Daily Leaders:
1.) Arnold: 135lbs/3:32
2.) Steve: 130lbs/4:45
3.) TJ: 105lbs/6:30
4.) *
5.) *

Kyle: 130lbs/7:55 (mod)
Catherine: 90lbs/4:48 (mod)
Corene: 85lbs/5:00 (mod)
Ian: 5:55 (mod)
Troy: 85lbs/3:44 (mod)
Arron: 110lbs/5:23 (mod)
Karen: 60lbs/3:10 (mod)
Nick: 125lbs/7:45 (mod)

It's hard to do the Daily Leaders with two elements to the WOD so today it was based off the time for the second part of the WOD.

Strength Class:

3x10 Weighted Step-Ups
3x10 Toes to Bar

WOD:

5 rounds for time:
Shuttle Run
16 KB Swings (24/16)
16 Push-Ups
1 Minute Rest

TJ: 95,105,117/15:08
Karen: 63,73,95/15:20 (mod)

WOD 7/16/09

Click the pic to view the gallery

"Nicole"
Max rnds in 20 minutes:
Run 400 M
Max rep pull-ups (note # each rnd)

Rnds./Pull-Ups:

Corene: 5/24
Arron: 7/112
Nick: 5/21
Karen: 5/31
Jake: 5/28
Brenden: 5/89
TJ: 6/88
Nina: 4/50 (mod)
Jeff: 4/29 (mod)
Dani: 3/26 (mod)
Cindy: 4/33 (mod)

Amazing job Arron. The rest of you did great as well. We had some real kipping pull-up breakthroughs today... And great job on your first class Jeff.

Last Minute Notice

Sorry for the late notice all. 7:30 class tonight will be open gym only as Stacy is in SoCal till tomorrow. I apologize for any inconvenience.

WOD 7/15/09

Click the pic to view the gallery

Tabata Squats

Rest for 1 minute...

4 rounds of:
30 DU's
20 Burpees
10 Power Cleans (135/95)

Daily Leaders:
1.) Steve: 15/17:49
2.) TJ: 18/22:40
3.) Brent: 15/23:04
4.) Kyle: 8/30:42
5.) Julie: 14/30:46

Lorie: 15/23:23 (mod)
Ian: 0/12:25 (mod)
Troy: 13/19:40 (mod)
Karen: 17/23:50 (mod) (Sorry no pic Karen! Get with me and we'll work on those cleans...)
Adam: 16/25:17 (ST)

It's been a quiet week here in the gym. Lots of people out/on vacation. Again, another great job done by everyone that showed up today. Apologies again about the 7:30 class.

Julie cleaned 95 lbs as prescribed today 30 times. She weighs 105. You were awesome today Julie. Make sure you do lots of bragging to Ben and that he is appreciative of what a CrossFit powerhouse you are.

Oh ya, Chapman's back. Thank goodness.

WOD 7/14/09

Click the pic to view the gallery

5 rounds for time:
10 Box Jumps (28"/24")
20 KB Snatches (16/12)

Daily Leaders:
1.) Ian: 6:37
2.) Jeremy: 6:44
3.) Steve: 7:48
4.) Nick: 8:34 (nice time Nick!)
5.) Kyle: 12:27

Derek: 10:39 (mod)
Jake: 9:02 (mod)
Troy: 9:30 (mod)
Dani: 12:37 (mod)
Corene: 9:59 (mod) (I have to watch you like a hawk Corene!)
Lorie: 10:10 (mod)
Beau: 8:29 (mod) (way to keep hittin' it Beau)
Karen: 10:15 (mod)

Great job with those KB snatches. Kudos to everyone who trained today for coming in and working on them. We don't do them often and they are a fairly technical movement. Keep playing with them and you will absolutely be able to swing the heavier weights. They will get smoother and smoother as you practice. Anyone that wants to work on them can grab me anytime.

Also, a big thanks to Kyle who brought us in an extra rack/squat rack today. And also a big thanks to Steve for being a Craigslist addict and finding a C2 rower for $150 and to Jeremy who paid for it and to Lorie for being involved in way I did not fully understand.

Lastly, please welcome Jake Wood to the gym when you meet him (the guy in the pic at the top). Jake already trains Jiu-Jitsu with us and is now taking the CrossFit challenge.

Oh yea, this was the final event for men and women respectively in the games:

15 barbells cleans (155 lb.)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40)
30 double-unders
15 thrusters (135)
30 pull-ups
30 burpees
Overhead walking lunges (45)

15 barbells cleans (100 lb.)
30 toes to bar
30 box jumps (20 inches)
10 muscle-ups
30 push presses (25)
30 double-unders
15 thrusters (95)
30 pull-ups
30 burpees
Overhead walking lunges (25)

Here is the video showing the highlights of the final wod. One guy and one girl got their first muscle-up(s) during the final event!

World's Fittest Man and Woman

Mikko Salo from Finland and Tanya Wagner of Pennsylvania.

BTW, they beat the hell out of these athletes this weekend. 5 events on Saturday and 3 on Sunday I believe. Truly over the top. Numerous athletes quit and could not continue - and these were people who qualified at regionals. People who are truly top tier athletes and monsters in their own right.

Stacy was there and she said it was just unreal. She is super fired up for next year. I don't know how you could watch all weekend and not be. I know when I was there last year it was awesome to watch and very motivational.

Soooooo...start training hard for the 2010 CrossFit Littleton Affiliate Cup team!!

Check out some more footage of the games here.

WOD 7/13/09

Click the pic to view the gallery

50 KB SDLHP (24/16)

10 STS's
40 KB SDLHP
20 KTE's
30 KB SDLHP
30 Sit-Ups (with or without abmat)
20 KB SDLHP
40 KTE's
10 KB SDLHP
50 STS's

Daily Leaders:
1.) Ian: 13:40
2.) Arron: 15:50
3.) Steve: 16:47
4.) Adam: 18:41
5.) Derek: 22:42

Lorie: 24:00
Karen: 17:27 (mod)
Dani: 21:39 (mod)

Nice job gang.

WOD 7/11/09

Click the pic to view the gallery

3 rounds for time:

10 Push Jerks (135/95)
15 Wall Balls (20/15)
20 Push-Ups
800M Run

Daily Leaders:
1.) Arnold: 18:47
2.) Steve: 21:08
3.) TJ: 22:05
4.) Adam: 26:22
5.) Terry: 27:51

Todd: 34:26
Troy: 25:08 (mod)
Catherine: 35:41 (mod) (Way to hit those runs Catherine! You did 'em and they're done.)
Lorie: 34:18 (mod)
Karen: 31:15 (mod)
Derek: 31:26 (mod)
Kari: 27:29 (mod)

Nice work everyone. Jeremy, you are getting the hang of the camera. There were some great shots in there.

CrossFit World Games Affiliate Cup Video - First Day

Click here. It's a fun video to watch. CrossFit Verve (Matt and Cherie Chan's gym here in Denver got some airtime on this one).

Below is a clip from Front Range CrossFit's website summarizing how their two teams did. Stacy was on the "Brother's" team:

"Your teams did great. You should be very proud of them.
The FRCF team started out really fast, winning the Stadium workout by over a minute and thirty seconds. The second workout, the run, cost us a little time. Although we were only a little over a minute back from the winner of the run workout, that minute cost us 34 places. The third workout was very solid. We came in 16th on that workout. So we had a total of 51 points and came in 9th.

The Brother's CrossFit team came in 36th overall. The first workout started out a little rough. The wall ball shots cost us a little time in the beginning, but the rest of the workout was awesome. There were very few competitors that were able to do the deadlifts at the end straight through. Three of our athletes were able to, and that made up a bunch of time. The run workout was awesome. Brother's came in 13th on the run, with a time 11:59. We also had a solid third workout.

Overall it was a great experience for everyone. We all learned a ton. We will all see you on Monday, with lots of stories to tell. Thank you for all of the good thoughts and well wishes over the past week. You would be very proud of the way that both teams represented you out here."

Great job Stace!

UFC Party tomorrow at Derek & Lorie's

"Hey all, Lorie and I will host the UFC fight Saturday.

We're located at 6373 S. Reed Ct. We have a 2 1/2 year old so kids are welcome if they're willing to entertain ours :)

Fight starts at 8:00 but everyone is welcome anytime around 7:00 - 7:30...."

Thanks Derek and Lorie. That is very generous of you to host.

WOD 7/10/09

To TJ from Arnold with love

Fran
21-15-9
Thrusters (95/65)
Pull-Ups

Here is the link to the last time we did this workout.

Insane, awesome thunder and rain storm right now eh?

Daily Leaders:
1.) Arnold: 4:11
2.) Ben: 4:33
3.) Ian: 5:45
4.) TJ: 6:23
5.) Steve: 7:08

Dean: 12:36
Mike: 9:52
Julie: 9:33
Terry: 7:43
Corene: 13:38
Todd: 14:37
Nick: 14:33
Derek: 14:21
Karen: 14:49 (Karen, did you mod?)
Dani: 10:03 (mod)
Lorie: 12:00 (mod)
Kyle: 13:14 (mod)

Wow! That was awesome. Thanks everyone for coming out. In a nutshell: everyone kicked ass, we saw some amazing leaps over previous performances, Corene became the first woman at CrossFit Littleton to do Fran as prescribed, Julie set the record for the fastest women's time as prescribed (this workout broke Julie down but she had the heart of a lioness and drove through it) and Arnold smashed his old time too and still holds the men's gym record. What a great day.

Sorry when we miss some of you in the pics. We do our best to get everyone but sometimes the shots don't turn out. Todd thinks it's always just him but really there are a lot more of you that we don't like.

Also, after Ben got his crazy ass Fran time he thought he needed to do antoher WOD:

Helga
30 Burpee-to-Box-Jumps-to-Muscle-Ups

7:26

Crazy kid...

CrossFit World Games

Are being held this weekend in Aromas, CA. Stacy is there representing FRCF on the affiliate team. Good luck Stace!

Click here to check out all the games updates.

WOD 7/9/09

50-40-30-20-10

Singles
Med Ball Cleans (20/15)

Check out the video demo of med ball cleans here. Watch for the principal of "core-to-extremity". Many of us bend our our arms early and violate this concept.

Daily Leaders:
1.) Beau: 14:08
2.) Dean: 17:40
3.) Matt: 19:37
4.) Corene: 20:50
5.) Karen: 20:53

Todd: 26:19
Kari: 28:17
Pam: 22:22
Nick: 22:58
Rob: 25:32
Dani: 26:53 (mod)
Ian: 12:47 (ST)

Most heart award goes to Rob, Kari and Dani tonight. Way to tough through that you guys.

Oly Lifts

Check it out...



Video courtesy of Steve. Don't worry, it's embarrassing for the rest of us too. Awesome video.

Corene goes to Ouray

Here's a pic of our one and only training at the CrossFit affiliate in Ouray - Hypoxia Gym, on the western slope. Sporting our t-shirt even! On the board is the WOD she did that day. Thanks for getting out there and connecting Corene!

Fran on Friday!

Just a heads up that we will be doing Fran on Friday. Fran is a notorious CrossFit WOD - so much so it is truly overplayed in the community. However, if you don't "have a Fran time" you should show up. All the coolest people have Fran times.

WOD 7/8/09

Click the pic to view the gallery

3 sprints around the building (just over 200M) - fixed 30 second rest between sprint 1 & 2 and 2 & 3

then...

18-12-6
Deadlift (225/155)
KB Swings (24/16)
then...

3 sprints around the building - fixed 30 second rest between sprint 1 & 2 and 2 & 3

Daily Leaders:
1.) Steve: 14:47
2.) Adam: 15:54
3.) Terry: 15:57
4.) Jeremy: 16:43
5.) Mike: 19:33

Karen: 19:47 (mod)
Nick: 21:58 (mod) Nice deads today Nick!
Derek: 22:10 (mod)
Brenden: 20:28 (mod)
Troy: 19:03 (mod)

Nice work all. I also forgot to mention the other day that Adam got himself a 275lb front squat. WTF? Great job Adam! (of course I erased the pic - but it was only of you getting nervous before the 285? attempt)

WOD 7/7/09

Click the pic to view the gallery

As a two person team complete:

50 Hang Power Cleans (95/65)
50 Push-Press (95/65)
50 Goblet Squats (24/16)
50 Virtual Shoveling (90/70)
50 STS's (24/16)
50 Push-Ups

2 barbells per team. Both team members can be working at once. Break up the work any way you like.

Daily Leaders:
1.) Adam/Jeremy: 8:44
2.) Derek/Steve: 8:53
3.) Arnold/Lorie: 9:35
4.) Matt/Beau: 9:51 (way to get back in here Beau!)
5.) Mark/Pam: 9:56

Catherine/Dean: 11:59
Troy/TJ: 14:10
Kyle/Rob: 19:17
Corene/Terry: 12:34
Karen/Todd: 12:28

That was fun you guys. I was sad I didn't get to do it :(

Murph Pics!

Click the pic to view the gallery

Murph Leaders!:
1.) Steve: 41:40
2.) TJ: 42:58
3.) Dean: 50:06
4.) Terry: 53:21
5.) Troy: 64:38

Brent: [61:05]
Matt: [69:00]
Derek: 65:36
Karen: 73:41
Jeremy: 71:19 (mod)
Lorie: 70:36 (mod)
Pam: 69:37 (mod)

Great job all! Thanks so much for coming out. And thanks to Dean and Terry for ridin' me about doing this. Obviously it was a hit. And thanks Jeremy for hosting.

Sorry the group pics didn't come out. They were overexposed.

Also, Please welcome Karen Troni to the gym - doing Murph as her first or second WOD unmodified!

Happy belated b-day Lorie!

WOD 7/6/09

Click the pic to view the gallery

Snatch - work up to a max single rep. Finish with a set of 15-20 at the highest weight possible.

Here is our max set of 5 we did recently for reference.

Karen: 55/33 x 20
Lorie: 55/33 x 15
Dani: 53/33 x 20
Dean: 120/67x20
Mark: 155/115 x 20
Matt: 155/115 x 15
Adam: 145/95 x 20
Steve: 125
Nate: 75
Brenden: 105/75
Mike: 145/95 x 20
Catherine: 65/55 x 15
TJ: 140/95 x 20
Kyle: 115

Don't forget to put your weight for your set of 15-20 and how many reps you did. Next time you not only want a higher single rep max but more weight for the same number of reps.

Lifting Class

5-5-5 Deadlift

Karen: 123, 133, 143

Strength WOD

12-9-6

KB Swings (16kg)

Pull-Ups

Sprints (200M)

Karen: 9:10 (mod)

WOD 7/2/09

Click the pic to view the gallery

Complete 7 Box Jumps and perform max rep SDLHP (135/95) on the minute. Call time when you get to 50 SDLHP's.

Daily Leaders:
1.) Terry: 7:49
2.) Adam: 7:54
3.) *
4.) *
5.) *

Robert: 9:51 (mod)
Matt: 11:34 (mod)
Beau: 7:49 (mod)
Karen: 9:51 (mod)

Nice work everyone.

Please welcome Robert Chaharovich to the gym when you get the chance.

28th Annual Freedom Run

If some of you would like to participate, Steve sent this over...

I was looking for a fun 4th of July run to participate this Saturday and found what looks like a fun one in Evergreen. I registered Aaron and I yesterday. This is going to be his forst 5k so we're just there to have a good time and enjoy the morning. Mornings in Evergreen are really nice.

The 28th Annual Freedom Run - July 4, 2009

http://www.mtevans.org/freedomRun.htm

From the webpage:

Course Description
This scenic 5K (3.1 miles) course follows gently rolling terrain through residential areas, beginning at Evergreen Middle School and ending at Nick's Pro Fitness. Runners will start at 8 a.m.

Free Child Care
Child care will be provided from 7 to 10 a.m. at Nick's Pro Fitness. Space is limited; call 303-674-6400 or email info@mtevans.org to make a reservation.

Post-Race Party

Race participants and their families and friends are invited to join the finish-line festivities at Nick's Pro Fitness. Enjoy great refreshments, music, prizes, and lots of clean mountain air! Take advantage of other club facilities, including the showers. Snack tickets for family and friends will be available for $2 each at the finish line. Complimentary sports massages courtesy of Colorado School of Healing Arts will also be available.

$25 adult/$12 kids registration and it benefits the Mt Evans Hospice.

Steve