WOD 10/1/09

Shot O' the Day

5 rounds:
5 Hand Stand Push-Ups/10 Incline Push-Ups (24"/20")/20 Push-Ups (your choice)
10 Snatches (115/75)
15 Sit Thru's
20 Ball Slams

Don't worry, we'll work on our handstands tomorrow!

Daily Leaders:
1.) Chappy: 24:15 (thanks for training with us today Brent! Glad you're home!)
2.) Kyle: 30:48
3.) Todd: 31:14
4.) *
5.) *

Terry: 19:30 (mod)
Andres: 20:11 (mod)
Jake: 21:17 (mod)
Nate: 28:10 (mod)
Troy: 21:35 (mod)
Tara: 18:07 (mod)
Matt F.: 26:08 (mod)
Lorie: 19:41 (mod)
Derek: 24:05 (mod)
Danny: 24:05 (mod)
Justin: 27:27 (mod)
Duncan: 19:50 (mod)
Pam: 20:10 (mod)
Corene: 20:38 (mod)
Joni: 20:10 (mod)
Adam: 21:24 (mod)

Whew, that was a tough one! That's how it looked anyway. Nice job all.

Love that huge afternoon class!

WOD 9/30/09

Click the pic to view the gallery

4 rounds:
10 Burpee-to-box jumps (24"/20")
15 Deads (185/125)
20 Sit-Ups

Daily Leaders:
1.) Steve: 10:18
2.) Jeremy: 10:27
3.) Terry: 11:49
4.) Dean: 12:12
5.) Adam: 12:25

Karen: 13:04
Troy: 17:56
James: 17:51 (mod)
Nick: 19:02 (mod) (let me know if this is not right Nick)
Dani: 18:15 (mod)
Lorie: 14:13 (mod)
Jenn C.: 14:27 (mod)
Kari: DNC
Mark: 13:38 (ST)
Jen B.: [14:04] (ST) (you monster!)
Tara: 12:27 (ST)
Ian: 9:11 (ST)

Great work! Also, please welcome James Kircher to the gym when you get a chance. Nice job on your first WOD James!

Scan your food

FoodScanner Demo from Andy Smith on Vimeo.

Unreal!!!!

WOD 9/29/09

Way to hit those sprints hard today Joni!

1-2-3-4-5-6-7-8-9-10
Virtual Shovels (45/25) (24"/20")
Starts, ends and interspersed with 40 yard sprints

Daily Leaders:
1.) Troy: 9:31
2.) Adam: 9:40
3.) Terry: 10:12
4.) Steve: [10:30]
5.) Joni: 11:19

Dean: [11:52]
Kyle: [13:48]
Dani: 16:10
Derek: 15:13
Justin: 16:29
Corene: 11:23
Duncan: 14:01 (mod)

Nice job today all.

Also, congratulations to Kyle and Derek who both hit PR's today - Kyle with a 250lb bench and Derek with a 300lb dead (up from 155lbs when he started!). Great job fellas.

Also thanks for today's donation from Corene. Corene donated our 2nd (a while ago) and 3rd chalk buckets for all you chalk junkies.

Bring a Friend Day

First BYOF day will be Saturday October 10th for the 11:30AM class. This class may deviate from regular programming in an effort to keep it simple. You can still get your workout on, but we will make a concerted effort to keep it accessible and leave out some of the more complicated lifts.

If you have someone who would like to come and try a class with you this is the time! Then if they like it, they can do an intro with me and another free class with you after that.

So it's time to drag your spouses, partners, friends, family and reluctant co-workers down here!

WOD 9/28/09

Wipeout

3x3 Back Squats (everyone must have 2 spotters)

then...

21-15-9
KB Swings (24/16)
Push-Ups
Power Cleans (135/95)

Daily Leaders:
1.) Steve: 8:28/265lbs (nice weight Steve!)
2.) Kyle: 10:37/265lbs (same to you Kyle!)
3.) Dean: 11:06/195lbs
4.) Karen: 12:10/175lbs
5.) Jamie: 12:24/200lbs

Todd: 13:26/225lbs
Jennifer B.: 9:37/121lbs (mod)
Dani: 12:29/99lbs (mod)
Gena: 9:17/87lbs (mod)
Heather: 9:43/125lbs (mod)
Jake: 8:55/165lbs (mod)
Brian W.: 13:25/165lbs (mod)
Tara: 10:24/125lbs (mod)
Jennifer M.: 8:33/145lbs (mod)
Jenn C.: 8:21/95kbs (mod)
Hal: DNA/245lbs
Ian: 7:05/DNA

Guys remember, when the set reads 3x3 that means 3 completed sets. Not 2 sets and not 2 sets with a failed 3rd. If you fail on the 3rd you need to back the weight off and complete a triplet at a lower weight. This is important.

Also, thanks a bunch to Kyle who donated our new York spring clamps. Now you can throw your bar down when you're exhausted and pick it right back up since you won't have to break and tighten the collars. Thanks Kyle! I think..

WOD 9/26/09

Couple O' Characters

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds total. The stations are:

Wall-ball 20/15 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75/55 pounds (Reps)

Box Jump 20″ box (Reps)

Push-press 75/55 pounds (Reps)

Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Daily Leaders:

1.) Adam: 241

2.) Corene: 211

3.) Nate: 209

4.) Troy: 206

5.) Derek: 205

Matt F.: 191

Tara: 197

Lorie: 169

Kari: 182 (mod)

Dani: 148 (mod)

Jennifer B.: 206 (mod)

Jennifer M.: 171 (mod)

Tony: 116 (mod)

Heather: 212 (miscount-row)

So we dropped the ball on participating in an organized fundraiser which is being held today across the country. If you would like to donate or find out more info. you can visit the site directly: http://www.fgb4.org/. But we'll still do the WOD along with many other affiliates around the world. Last time we did the workout can be found here.

Sorry I missed the pics of the first heat in my crew!

WOD 9/25/09

Birthday Boys - thanks for the awesome cake Dean and Erin!

Dean's B-day WOD!

"Daniel"
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Daily Leaders:
1.) Ian: 18:12
2.) Ben: 19:30
3.) Steve: 21:39
4.) Dean: 25:33
5.) Karen: 27:16

Nate: 30:46 (way to do all those pull-ups Nate)
Hal: 22:28 (mod)
Kari: 24:55 (mod)
Corene: 27:31 (mod)
Lorie: 27:58 (mod)
Derek: 32:26 (mod)
Andres: 24:34 (mod)
Dani: 30:40 (mod)
Todd: 30:06 (mod)
Matt F.: 24:24 (mod)
Tara: 19:22 (mod)
Julie: 23:46 (mod)
Jennifer M.: 23:56 (mod)

I also wanted to say thank you so much to everyone for such a great time tonight and a big surprise! We don't get that much as adults so that was very nice. I know Dean had a great time too. You guys were waaaaaaayyyyy over the top with your gift and you may not do anything like that again - but thank you! I had a really nice time tonight hanging out with the community that all of you make so awesome.

Timberland Run Wild Trail Run

Steve sent me this yesterday. Looks like a lot of fun actually...

Short notice - race this Saturday night (yes - night race)!

This one looks fun - 4 mile trail race with 3 obstacles in the way.

Good goodie bag.

Timberland Run Wild

http://www.timberlandrunwild.com/Timberland_Run_Wild.htm

Date: Saturday, September 26

Race day registration: 4 - 5:30 p.m.

Race start time: 6:00 p.m. **NIGHT RUN*** Twilight Post-Race Party: 6:45 - 8:45 p.m.

Location: Bear Creek Lake Park, Lakewood, CO For directions click here.

Course Description

This fierce 4-mile race winds through the foothills of the Rockies in Bear Creek Lake Park in Lakewood, CO. Racers will conquer unique challenges such as hill climbs, river crossings, cargo net crawls and more!

Goodie Bag

All participants will receive a top-notch goodie bag! First off, the goodie bag itself is made of recycled, biodegradable materials to keep our planet healthy. Inside, participants will find a "Release the Beast" technical race shirt, something from Timberland Mountain Athletics that will come in handy in the dark and a reusable stainless steel water bottle from Gore. Because we want to keep some element of surprise (come on, we all know goodie bags are like Christmas for adults, and what fun is Christmas without some element of suspense!), we're keeping the rest of the contents a secret, but there will be other goodies provided by Smartwool, Dick's Sporting Goods and Clif Bar, too!

RUN WILD Twilight Post-Race Party

After Crossing the finish line, stick around Bear Creek Lake Park for the RUN WILD Twilight Post-Race Party. Enjoy delicious food provided by Wahoo's, ice cold Red Hook Ale, live music, and the company of friends.

The post-race party will feature the tunes of Denver-based rock trio Something Underground.

WOD 9/24/09

The man who was once king

3 rounds for time:
Run 400M with weight
25 squats with weight
25 push press with weight
25 step-ups with weight (24"/20")
25 side-to-sides with weight

45 lbs/25 lbs

This was Corene's first workout. I told you I would bring it back Corene! Here is the link.

Same as last time, anyone who can carry their plate the entire time (you can't set it down) get's their name on top o' the leader board. Lemme' tell you, as I recall, it was damn near impossible.

Daily Leaders:
1.) Karen: 22:36 *
2.) Corene: 24:47 *
3.) Pam: 25:49 *
4.) Andres: 26:18
5.) Troy: 27:33

Kyle: 32:49 *
Matt S.: 35:49 *
Nate: 28:42*
Kari: 34:34*
Dean: 27:47
Justin: 28:49 (mod)
Zack: 25:55 (mod)

Ok, so I changed the plan and marked everyone who didn't put the plate down with an *. Great job you guys!

Also, Andres thought his time was pretty slick earlier today but it was my pleasure to inform him that his time had been crushed by three of our athletes who all carried their plates for the duration of the WOD. Thank you ladies.

WOD 9/23/09

Sorry, no pics today on account of all the clock watching

Tabata rounds:
Box Jumps (24"/20")
Pull-Ups
HP Snatch (75/55)
Wall Ball (20/15)
Push-Ups

Lowest reps from all 5 exercises will be totaled for your final score.

Daily Leaders:
1.) Arnold: 42
2.) Steve: 36
3.) Dean: 33
4.) Terry & Jeremy: 31
5.) Adam: 27

Derek: 23
Jennifer B.: 28 (mod)
Troy: 22 (mod)
Kyle: 21 (mod)
Dani: 23 (mod)
Lorie: 22 (mod)
Todd: 25 (mod)
Justin: 21 (mod)
Hal: 27 (mod)
Jenn C.: 29 (mod)
Matt F.: 23 (ST)
Tara: 22 (ST)

Great effort everyone! See you tomorrow...

WOD 9/22/09

Click the pic to view the gallery

150 KB SDLHP (24/16)

Daily Leaders:
1.) Terry: 6:07
2.) Corene: 6:15
3.) Joni: 6:29
4.) Kyle & Karen: 7:06
5.) Adam: 7:14

Steve: 7:26
Nate: 9:57
Ryan: 10:11
Troy: 10:00
Dani: 9:43
Derek: 9:50
Lorie: 8:26
Stacy: 10:28
Kari: 9:49
Heather: 8:07 (mod)
Danny: 11:24 (mod)
Duncan: 7:59 (mod)

Big congrats to Stacy tonight - first Mod with no WOD's. Wait a minute... Great job Stacy!

WOD 9/21/09

Tara w/65lb O-squats - nice job Tara!

5 rounds:
7 O-Squats (95/65)
21 STS's (24/16)

Daily Leaders:
1.) Jeremy: 3:48 (now that's fast)
2.) Ian: 4:46
3.) Steve: 4:48
4.) Hal: 5:46 (nice Hal!)
5.) Tara: 7:17

Derek: 7:18 (mod)
Dani: 9:14 (mod)
Matt S.: 8:23 (mod)
Lorie: 6:01 (mod)
Gena: 4:49 (mod)
Karen: 5:43 (mod) (welcome back Karen!)
Jennifer B.: 4:09 (mod)
Matt F.: 6:10 (mod)
Justin: 8:20 (mod)
Tony: 3:34 (mod)
Heather: 4:59 (mod)
Jenn C.: 5:02 (mod)
Jennifer M.: 12:57 (mod)
Brian: 9:33 (mod)
Nate: 7:21 (mod)

Strength Class
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Jennifer B.
Tara
Matt

Please check the scoreboard in the photo album for scores...

Thanks all, great job. Also, please welcome Tony Gourde to the gym when you get a chance. Tony is Zach's cousin BTW.

WOD 9/19/09

Click the pic to view the gallery

7 MU's/21 Ring Dips/21 Pull-Ups & 21 Push-Ups (whichever you choose)
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Toes-to-bar
7 MU's/21 Ring Dips/21 Pull-Ups & 21 Push-Ups

Daily Leaders:
1.) Steve: [16:10]
2.) Adam: 17:08
3.) Dean: 21:25
4.) *
5.) *

Lorie: 15:35 (mod)
Corene: 16:37 (mod)
Nate: 13:28 (mod)
Dani: 16:32 (mod)
Jennifer B.: 16:49 (mod)
Jenn C.: 16:38 (mod)
Amber: 14:43 (mod)
Troy: 19:30 (mod)
Aaron: 17:53 (mod)
Ian: 12:59 (mod)
Jeremy: 15:31 (mod)

Great job on your first class Amber! See you next week...

WOD 9/18/09

Click the pic to view the gallery

3 rounds:
7 Hang Squat Cleans to Thruster (135/90)
10 Burpees
50 Double Unders/150 Singles

This workout was a potential candidate for the Colorado Open. Singles will not constitute a mod today. Let's see how it plays out...

Daily Leaders:
1.) Ian: 8:59
2.) Steve: 11:56
3.) Ben: 12:10
4.) Dean: 14:29
5.) Kyle: 16:19

Joni: 9:45 (mod)
Lorie: 10:20 (mod)
Derek: 11:53 (mod)
Justin: 12:49 (mod) (alright Justin, close enough, you can stay in our club)
Hal: 12:07 (mod)
Nick: 12:59 (mod) (welcome back Nick!)
Troy: 9:57 (mod)
Corene: 10:10 (mod)
Julie: 12:16 (mod)
Jennifer M.: 19:01 (mod)
Jake: 10:59 (mod)

Nice job all. And great job Derek on your first muscle-up! Now that's a big deal. Keep working on 'em, we're gonna do a WOD with multiple mu's and you won't be modifying!

Colorado Games Team

Team & Support Crew

Cool video...

Originally I was made aware of this video via Mr. Roy Harris, the gentlemen that heads our BJJ organization. Hope you enjoy it.

WOD 9/17/09

Click the pic to view the gallery

Clean
3-3-3

Rest...

Death by 20 yard sprints
1 sprint the first minute, 2 the second minute, 3 the 3rd minute...until you do not finish in the allotted time.

Daily Leaders (Sprints):
1.) Mark, Nate, Tara: 10/225,155,85
2.) Danny, Jeremy, Todd, Lorie, Kyle: 8/105,225,185,78,185
3.) Matt F.: 7/135
4.) *
5.) *

Heather: 8/83 (mod)

Mark and Jeremy put up some big weight 3x - 225! Nice job boys. You gotta work on that technique hard Mark. I see huge numbers in your future.

Oly Seminar 10/3/09

The Oly seminar with Mr. Brent Chapman will be on October 3rd here at the gym from 1-3. Brent will be covering the clean, the snatch and the jerk in detail. This is the time to come in and work on these skills. You will be lifting/drilling continuously for 2 hrs. with lots of feedback and corrections. Mark your calendars!

WOD 9/16/09

Click the pic to view the gallery

Team WOD:
4500 lbs ground-to-overhead
50 Box Jumps (20")
50 Wall Balls (10lbs)
50 Sit-Ups
50 KB Swings (16kg)
1600M Run

Work to be completed in 2 person teams. Break it up any way you like, just get 'er done.

Daily Leaders:
1.) Hal & Brian: 10:24 (Jits Crew)
2.) Adam & Justin: 12:54
3.) Steve & Lorie: 12:56
4.) Ian & Jenn C./Jeremy & Todd: 14:41
5.) Dani & Derek: 18:20 (Team Kick Ass)

Arnold: [22:40]

Strength Class
5x3 Squat Cleans

21-15-9
Row (calories)
Box Jumps (24")
Push Jerks (115)

Dean: 67,95,105,115,115/12:36
Arnold: 95,115,135,145,155/10:42

Great job everyone. Nice with the teamwork!

14er Outing

Click to view the gallery

Remember that 14er trip way back when? Here are some pics graciously emailed to me by our mat layer.

Oly Seminar at Flatirons CrossFit

This Saturday from 12-3PM at Flatirons CrossFit in Boulder there will be an Oly seminar with David R. Miller and Randy Hauer. More info. on the instructors and the clinic can be found here.

I encourage you guys to attend this event if you can. The Oly lifts are the most technical and challenging movements that we do regularly in our training. It takes a lot of time and effort to get good at them. Any opportunity to recieve expert instruction should be taken advantage of.

WOD 9/15/09

Click the pic to view the gallery

Cindy:
5 Pull-Ups
10 Push-Ups
15 Squats

or

Mary:
5 Handstand Push-Ups
10 1 Legged Squats
15 Pull-Ups

Either way, max rounds in 20 minutes. Decisions, decisions... From CrossFit Flagstaff.

Last time we did Cindy can be found here.

Daily Leaders:
1.) Arnold: 21
2.) Steve: 18
3.) Dean & Duncan: 16
4.) Mark & Terry: 13
5.) Derek: 11

Stacy: 10 (mod)
Kari: 11 (mod)
Danny: 12 (mod)
Tara: 14 (mod)
Kyle: 12 (mod)
Susan: 14 (mod)
Joni: 15 (mod)
Pam: 14 (mod)
Zack: 17 (mod)
Heather: 7 (DNF)
Ian: 8 (Mary) (ST)

We saw some big progress on the kip today. And we only worked on it for 30 minutes. Keep it up. Pull-ups are a big deal, and when you guys get 'em you're gonna be pumped.

A few photos from the Colorado CrossFit Games

Real Men!

WOD 9/14/09

Click the pic to view the gallery

40-30-20-10

Overhead Lunges (45/33) (we'll do these in place)
KB Swings (24/16)

Daily Leaders:
1.) Steve: 9:09
2.) Tara: 10:30 (better look out for this girl Steve!)
3.) Dan: 11:06
4.) Dean: 12:05
5.) Jen B.: 14:50

Matt S.: 15:26
Derek: 16:33
Kari: 16:58
Jen M.: 17:41
Brian W.: 21:26

Gena: 14:48 (mod)
Stacy: 16:25 (mod)
Justin: 14:58 (mod)
Hal: 12:35 (mod)
Jake: 12:45 (mod)

Strength Class
5-5-5 Front Squat
21-15-9
Row (calories)
Push-Ups
Push-Jerk (95)

Dean: 67-77-87

Nice work ya'll! Thanks for training with us today Dan! Hope to see you back soon.

Also, our very own Dean got his first muscle-up today. Great job Dean! All good things come to those who train. And practice. And kick and scream their way to a muscle-up. Excellent job sir.

Up on the board he goes. Who's next!?

---------------------------------------------------------------

Games competitors did awesome this weekend! I am very proud of you! It takes a lot of heart and courage to go out there and put it on the line in a competitive setting. Huge thanks to Jeremy, Lorie, Arnold, Terry, Corene and Adam for representing CrossFit Littleton in fine form. Also, a big thanks to our friends that came down to support us - even if it was only for a little bit.

Final standings can be found here.

Most heart during the competition had to go to Adam. Adam worked two night shifts in a row (Friday and Saturday) with little to no sleep. Without missing a beat he showed up both days and gave 100%. Unreal. Awesome job Adam.

Will have a photo album shortly.

Also, I would like to send a huge thanks to Troy. If all of you would do the same when you see him I would really appreciate it. Troy came and supported us all day on Saturday and then spent his entire Sunday in the gym, by himself, laying all the new mats in. That is a ton of work! I am still mad he did that but of course very grateful. So you have him to thank for your newly completed, bad ass gym space. Thanks Troy!

WOD 9/11/09

Ladies Man

2 rounds:
400 M Run
25 Ball Slams
50 DU's
80 Yard Farmer's Carry (48 kilos/32 kilos)

Daily Leaders:
1.) Kyle: 12:48
2.) Dean: 14:15
3.) Derek: 15:28
4.) Tara: 20:36
5.) *

Todd: 15:55 (mod)
Catherine: 15:11 (mod)
Zack: 14:41 (mod)
Dani: 14:34 (mod)
Joni: 12:31 (mod)
Hal: 14:39 (mod)
Justin: 13:49 (mod)
Susan: 11:14 (mod)
Kari: 13:28 (mod)
Jenn C.: 13:24 (mod)
Matt F.: 14:00 (mod)
Jen M.: 13:35 (mod)

Games T-Shirts

Guys $20
Girls $21

Get me your cash asap. Cash is best or a personal check to me (Ian Starr). Will pick up tomorrow at 4PM.

Thanks!

WOD 9/10/09

Turns out that Bridget is a pretty good photographer

3 rounds:
20 Hang Squat Snatch (95/65)
20 Pull-Ups

Todd: 20:27 (mod)
Zack: 11:03 (mod)
Mike: 16:37 (mod)
Nate: 18:04 (mod)
Matt F.: 17:23 (mod)
Tara: 12:42 (mod)
Dani: 18:05 (mod)
Stacy: 14:47 (mod)
Troy: 14:45 (mod)
Rick: 13:31 (mod)
Steve: 17:45 (mod)
Derek: 18:21 (mod)
Kari: 20:19 (mod)
Danny: 18:26 (mod)

Nice job all. Thanks to Rick Gutierrez of CrossFit Weston for stopping by and training with us. Way to brave a WOD up here in the high country. If you are ever in south Florida stop by and train with Rick. Maybe we'll see him tomorrow/at the CrossFit games this weekend.

Games Competitors...

If you can, come in on Thursday/Friday and work on the movements from the six WOD's. Specifically whatever you feel weak in. Just practice efficient technique. Then at the end, do a few with the prescribed weight where applicable. This is just movement practice and familiarizing yourself with the prescribed weight. Minimal exertion!

Also, I am bringing drinks to the games. Let me know with any special requests. Will have water and vitamin water.

Can we get some volunteers for snacks (bars, apples, oranges, bananas, nuts, cheese, jerky, etc.) and bigger food stuffs (sandwiches, pasta etc.)? I still haven't read anything about catering at the event. Have you?

Closed Saturday and WOD's Posted for Colorado Games

We will be closed Saturday 9/12 to compete in the Colorado CrossFit Games. There will be 3 events on Saturday and 1 on Sunday. If you can, come down and cheer for your teammates and check it out. It is a blast to watch CrossFit competitions, you will not be dissapointed.

The event will be held at Front Range CrossFit and directions can be found here.

1 of the 6 workouts below will be chosen for Saturday's afternoon WOD:

CrossFit Verve

2 rounds for time of:

row 500 meters
30 overhead plate lunges, 45 lbs (25 lbs)
15 burpees

Flatirons CrossFit

3 rounds for time of:

7 hang squat cleans + thruster, 135 lbs (90 lbs)
10 burpees
50 double unders

CrossFit Thin Air

For Time:

21 left arm kettlebell jerks, 70 lbs (44 lbs)
400 meter run
21 right arm kettlebell jerks, 70 lbs (44 lbs)
400 meter run

Emerfit

3 rounds for time of:

20 hang squat snatches, 95 lbs (65 lbs)
20 pullups

CrossFit Highlands Ranch

30-20-10 reps for time of:

deadlifts, 155 lbs (105 lbs)
knees-to-elbows
double-unders

CrossFit Verve

5 rounds for time of:

21 barbell thrusters, 75 lbs (55 lbs)
21 double-unders

Thanks and hope to see you there. Our apologies for any inconvenience.

WOD 9/9/09

Click the pic to view the gallery

3x5 Deadlift

then...

4 500M Rows (record your fastest time)

Daily Leaders (fastest row):
1.) Steve & Arnold: 1:36/325lbs & 275lbs
2.) Hal: 1:38/315lbs
3.) Troy: 1:41/255lbs
4.) Terry: 1:45/325lbs
5.) Justin: 1:46/185lbs

Jenn C.: 2:14/137lbs
Corene: 2:01/185lbs
Dani: 2:12/135lbs
Derek: 1:48/265lbs
Catherine: 1:59/165lbs
Stacy: 2:22/118lbs
Lorie: 2:06/165lbs
Jake: 2:03/185lbs
Brian W.: 1:48/215lbs
Brian B.: 1:51/185lbs
Adam: DNC/380lbs (nice Adam!)
Jen B.: 2:24/167lbs (ST)

Great job on your first class Brian (B.)! Rowing sucks I discovered. Nice work everyone.

Let me know if I messed anything up. It was brutal extracting the scores.

Strength Class
Snatch Practice
15-12-9
Snatch & Wall Ball

Kyle: 8:23 (95lbs)
Dean: 6:19 (75lbs)

WOD 9/8/09

Click the pic to view the gallery

5 rounds:
40 Yard Squat Jumps
5 Clean & Jerk (135/95)
40 Yards Backwards
10 Clapping Push-Ups

Daily Leaders:
1.) Ian: 14:07
2.) Arnold: 14:50
3.) Steve: 17:11
4.) Terry: 19:36
5.) Kyle: 20:10

Mike: 23:14
Nate: 27:13
Dean: 20:33
Stacy: 27:00 (mod)
Troy: 20: 46 (mod)
Danny: 31:21 (mod)
Dani: 27:22 (mod)
Jake: 20:15 (mod)
Lorie: 18:48 (mod)
Corene: 18:44 (mod)
Kari: 20:55 (mod)
Zack: 16:38 (mod)
Duncan: DNF
Adam: 26:44 (ST)

WOD 9/5/09

Click the pic to view the gallery

AMRAP in 15 minutes:
10 Anchored Med Ball Sit-Ups (20/15)
7 Ring Dips

Daily Leaders:
1.) Ian: 12
2.) Arnold: 11
3.) Derek: 9
4.) Adam: 8
5.) *

Terry: 10 (mod)
Kari: 7 (mod)
Stacy: 8 (mod)
Jennifer B.: 13 (mod)
Dean: 10 (mod)
Tara: 11 (mod)
Matt F.: 8 (mod)
Duncan: 11 (mod)
Troy: 13 (mod)

Great job Jon and Sarah on your first class! See ya'll Tuesday and have a great weekend!

WOD 9/4/09

Click the pic to view the gallery

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Wall Ball Shots (20/15)
KB Snatches (16/12)

Daily Leaders:
1.) Ben: 9:30
2.) Steve: 10:30
3.) Ian: 11:00
4.) Terry: 12:21
5.) Corene: 14:46

Hal: 16:03
Matt S.:17:21
Dani: 13:47 (mod)
Catherine: 16:11 (mod)
Kari: 15:37 (mod)
Lorie: 16:23 (mod)
Zack: 17:31 (mod)
Justin: 15:09 (mod)

Also, whoever has the Rippetoe Starting Strength DVD, could you please return it. Another member would like to borrow it. Thanks!

WOD #2
3 rounds:
10 Front Squats (135/95)
400M Run
15 KB Swings (24/16)

Daily Leaders:
1.) Steve: 10:26
2.) Ben: 10:39
3.) Julie: 15:43
4.) Kyle: 19:55
5.) *

Matt S.:16:50 (mod)
Lorie: 16:23 (mod)
Terry: 11:10 (mod)
Jake: 13:22 (mod)
Corene: 14:33 (mod)
Matt F.:15:38 (mod)
Tara: 12:12 (mod)
Terry: 11:10 (mod)

Strength Class
"Queen Kong"
3 rounds:
1 Deadlift (325lbs)
2 MU's
3 Cleans (185lbs)
4 Hand Stand Push-Ups

Dean: 4:40 (mod)
Corene: 4:46 (mod)
Arnold: 4:34 (mod)
Dani: 5:15 (mod)
Catherine: 4:18 (mod)
Julie: 4:40 (mod)
Lorie: 3:55 (mod)
Kari: 4:25 (mod)

Man, for being called "Queen Kong", Chappy forgot to list the weights for the ladies. What a dick.

Great job tonight everyone. Big shout out to Lorie and Corene with 3 WOD's for the day! And if today was your first 2 WOD day congrats.

Let me know if I missed anything.

Labor Day Closure

We will be closed Monday in observance of the holiday. And to rest!

WOD 9/3/09

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Dirty 30 w/deads
21 Reps Deadlift (185lbs/135 lbs)
30 Pull-ups
30 Push-ups
30 Goblet Squats (24 kg/16 kg)
30 DU's
30 KTE's
30 Box Jumps (24"/20")
21 Reps Deadlift

Last time we did this WOD can be found here.

Daily Leaders:
1.) Ian: [10:49]
2.) Arnold: [12:26]
3.) Terry: 16:59
4.) Dean: 17:30
5.) Derek: 19:15

Troy: 20:36 (nice with the no mods Troy!)
Todd: 26:11
Derek: 19:15
Mark: 19:42
Veronica: 19:12 (mod)
Stacy: 19:48 (mod)
Andres: 14:12 (mod)
Nate: 16:23 (mod)
Danny: 20:40 (mod)
Dani: 21:59 (mod)
Duncan: 15:43 (mod)
Pam: 15:12 (mod)
Tara: 19:35 (mod)
Matt F.: 27:33 (mod)
Heather: 17:57 (mod)
Kyle: 19:28 (mod)
Corene: 18:06 (mod)
Joni: 19:39 (mod)
Kari: 21:04 (mod)

Big day. Lots o' fun for sure. Thanks to everyone who showed up and gave their all!

2nd CrossFit Games Team WOD

...will be Friday's 6:30 Class. So try and make the 5PM WOD, rest, then we'll do another at 6:30. Those of you attending the 6:30 class as part of your regular schedule will not know the WOD in advance for that day. Don't worry, surprises are fun!

CrossFit Games T's

I need your orders ASAP gang. Here are the final designs. He says he needs some numbers to quote the price but I just let him know it will be 20 or less. Let's see if he get's back to me and I'll post up at that time.

The girls tank is all cotton w/2% spandex. Guys is an athletic jersey (poly). If guys want it printed on a gildan 100% cotton T we can get those as well - like if you want an extra one. If it helps for the guys I am getting a large.

Let me know the color(s) (for ladies) and guys let me know the size, number and if you want any on a cotton T as well. You can just post your order in the comments.

FYI, these will be available at a later time in the gym sans "Colorado Open Team 2009". So this is not the only chance for other members to grab one.

WOD 9/2/09

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4 rounds:
15 HPS (75/55)
400 M Run
15 Push Press (75/55)
15 Box Jumps

Daily Leaders:
1.) Arnold: 18:32
2.) Steve: 19:37
3.) Dean: 24:21
4.) Troy: 28:56
5.) Adam: 29:02 (let me know if it was 24 instead of 29 Adam)

Derek: 31:22
Hal: 29:50
Justin: 32:11 (mod)
Jenn: 32:02 (mod)
Lorie: 39ish (mod)
Jon: 27:44 (mod)
Nate: 28:58 (ST)

Sorry I missed a shot of you Hal, you were too fast!