WOD 12/23/09

Turkish Get Up Practice...

1000M Row for time...

then...

30 Squat Clean-to-thruster (60% body weight)

After Wednesday, the holiday WODs will not be posted, recorded etc. Just come, train and have a good time. Back to normal January 2nd. Happy holidays to all of you! And thank you for all that you do!

Hey gang, can't find a picture of the scoreboard for this one. Post up as you please in the comments section. Sorry!

WOD 12/22/09

Plenty of room...

7 rounds:

10 Lateral Jumps (24/20)
8 Ball Slams
6 Pull-Ups

Daily Leaders:
1.) Marc: 6:40
2.) Steve: 7:09
3.) Tara: 8:36
4.) Derek: 10:21
5.) Nick: 12:04

Chris: 8:11 (mod)
KJ: 11 ish (mod)
Terry: 8:44 (mod)
Dani: 14:50 (mod)
Heather: 11:41 (mod)
Adam: 10:48 (mod)
Kyle: 10:48 (mod)
Lorie: 10:26 (mod)

WOD 12/21/09

Look at all those beautiful toes-to-bars!

75 Toes-to-bar

Each time you come off the bar you must complete 5 burpee-to-box jumps (24/20)

Daily Leaders:
1.) Steve: 10:14
2.) Ian: 10:37
3.) Marc: 13:47
4.) Terry: 16:32
5.) Dean: 18:50

Derek: 20:00
Kyle: 20:56
Frank: 21:34
Lorie: 14:37 (mod)
Jen B.: 8:27 (mod)
Jen M.: 17:57 (mod)
KJ: 17:48 (mod)
Dani: 16:08 (mod)
Stacy: 13:57 (mod)
Jenn C.: 11:24 (mod)
Zack: 13:11 (mod)
Hal: 13:23 (mod)
Nick: 26:50 (DNF)

Boy, that wasn't fun.

WOD 12/19/09

Team Fisher's big box/bumper jumps

5 rounds:
15 Sit-Ups
20 Thrusters (75/55)

Daily Leaders:
1.) Ian: 9:24
2.) Arnold: 10:34
3.) Steve: 11:03
4.) Adam: 12:00
5.) Tara: 12:35

Frank: 15:50
Terry: 13:11
Dean: 15:11
Jen B.: 17:41
Stacy: 17:16 (mod)
Troy B.: 16:17 (mod)
Dani: 18:53 (mod)
Nina: 18:36 (mod) (way to get in here Nina!)

Great job all!

Last few days to secure old pricing...

Remember guys, 12/22 is your last day to get with me to lock in the old pricing structure if you have friends or family that would like to join. In January we will transition to the new scheme.

Levels of CrossFit

Check out this breakdown describing 4 levels of progression in CrossFit from CrossFit Seattle. You can construct levels any way you like but this one contains some decent standards.

If you go to CrossFit One World's site today, you can read about their implementation of this concept, creating a level two class and testing into it.

Utilizing a set of standards is also useful for setting goals and moving steadily towards them. Some people are very goal oriented and consistent in achieving them, others of us have trouble with this aspect of our training.

WOD 12/18/09

The horror!

Max rnds in 3 minutes:
5 Clapping Push-Ups
10 Goblet Squats (24/16)

rest 1 minute...

Max rnds in 3 minutes:
5 Ring Rows
10 DU's

rest 1 minute...

Repeat the above couplets 2 more times in the same format. Total all your rounds to the nearest 1/2.

Daily Leaders:
1.) Steve: 26
2.) Brent: 24
3.) Jason & Derek: 20
4.) Kyle: 19
5.) Dean: 18 1/2

Justin: 18
Matt: 17
Tara: 16.5
Lorie: 27 (mod)
David: 23 1/2 (mod)
Zack: 16.5 (mod)

WOD 12/17/09

You sure are getting fast Troy. I think you made the ring dips too easy!

Snatch Balance Skillz

then...

9-15-21
Ring Dips
Hang Power Cleans (145/85)

Daily Leaders:
1.) Jason: 6:22
2.) Brent: 9:17
3.) *
4.) *
5.) *

Marc: 9:47 (mod)
Nick: 9:31 (mod)
KJ: 8:47 (mod)
Dean: 9:11 (mod)
Troy: 7:04 (mod)
Terry: 9:52 (mod)
Jen M.: 6:15 (mod)
David: 6:09 (mod)
Derek: 10:50 (mod)

Nice job ya'll. Feel better Terry!

WOD 12/16/09

Way to crush that workout Jenn!

4 rounds:
7 Push-Jerks (135/93)
14 Squats
28 KB Swings (24/16)

Daily Leaders:
1.) Jason: 9:04
2.) Steve: 9:38
3.) Jeremy: 10:32
4.) Adam: 13:42
5.) Todd: 14:00

Kyle: 15:34
Erin: 12:15 (mod)
Dani: 16:11 (mod)
Troy: 11:26 (mod)
Lorie: 14:13 (mod)
Derek: 18:24 (mod)
Justin: 14:38 (mod)
Jenn C.: 9:54 (mod)
KJ: 11:57 (mod)
Stacy: 14:35 (mod)
Tara: 11:53 (mod) (ST)

Thanks for training with us today Erin - great job! Great effort by all today. I know, I saw everyone go. I can really see you guys pushing the intensity and going past that comfort zone. Even though the "comfort zone" is already uncomfortable.

Also, I think people are doing a fantastic job of scaling the workout lately to improve their technique. I can't stress how important it is to fix your form. We can all move a "heavier" weight from point a to point b in the name of not modifying the prescription. But often it looks like crap, performs like crap. It must be...

So again, kudos to everyone who is lightening their loads and looking for correct movement. We are back pedalling in 2010 to change the holy grail from an unmodified workout to having fantastic technique. Then we'll lift mad weight. With great technique of course.

WOD 12/15/09

Some new PR's today! 95lbs for this one.

3x3 O-Squat

then...

5 rounds:
80 yard shuttle run
13 Wall Ball Shots (20/15)

Daily Leaders:
1.) Marc: 145lbs/5:00
2.) Brent: 180lbs/5:02
3.) Adam: 135lbs/5:28
4.) Dean: 95lbs (PR!)/5:43
5.) Troy: 115lbs/6:05

Tara: 95lbs/7:18
Dave: 145lbs/6:14
Kyle: 95lbs/7:05
Lorie: Lift #?/5:27 (mod)
Stacy: 53lbs/7:16 (mod)
Terry: 115lbs/6:25 (mod)

Oly Seminar with Greg Everett 4/10-4/11

This will be hosted at CrossFit 5280 (right next to us!). Greg Everett is a well-known and highly regarded trainer in the CrossFit community. He is the owner of Catalyst Athletics. He is also the author of Olympic Weightlifting - A Complete Guide for Coaches & Athletes.

More info./registration for the seminar can be found here.

I will be attending this. If you are serious about learning the olympic lifts and progressing, I highly recommend attending.

Wine & Cheese Party a Smashing Success

Two of my favorite bitches

Sorry I missed hanging out with you guys! Next time for sure.

WOD 12/14/09

Always lounging around Kyle!

For weight: every minute on the minute for 10 minutes 3 Heavy Squat Cleans
(you choose the weight)

If you don't make 3 cleans in any given minute you will perform 10 burpee-to-pull-ups. IE if you miss a clean on 3 different minutes that will be a penalty of 30 burpee-to-pull-ups.

Jen M: 65lbs
Marc: 95lbs
Nick: 95lbs
Jen B: 55lbs
Holly: 33lbs
Kyle: 135lbs
Steve: 155lbs
Ian: 157lbs
Stacy: 70lbs
Jenn C: 83lbs
Adam: 155lbs
Tara: 85lbs
Lorie: 65lbs (mod)
Derek: 135lbs (mod)
Dani: 75lbs (mod)
Justin: 125lbs (mod)

Great job everyone. For some of us this was more of a skills session and not so much a grueling workout. That's fine. Jeremy did a great job building the progression prior to the WOD. As we get more competent with the mechanics, we can do more weight.

In my mind, ideally, this workout would be brutal. Brutal, but with great technique being employed. Maybe you miss a few reps but that would be due to fatigue and not really deficient technique. When our mechanics get tight, we can focus on adding 5 more lbs next time, 10 more lbs, 20 more lbs...

Your Paleo Challenge Winner ...

Is Kyle! Great job Kyle. A particularly good day for Kyle as he graduated today as well. Make sure and congratulate him when you see him.

The ladies brought in second and third place - KJ in second and Pam in third. Nice job.

WOD 12/12/09

We're glad to have you back Dani!

Max rounds in 15:
10 Jumping Lunges
10 HPS (75/55)
10 STS's (24/16)

Daily Leaders:
1.) Marc & Chase: 10 1/3
2.) Steve: 10
3.) Jason: 9 2/3
4.) Tara & Jen B.: 8 1/3
5.) Corene, Adam and KJ: 7 1/3

Troy: 7
Dani: 7 1/3 (mod)
Dave: 8 2/3 (mod)
Troy B.: 6 1/3 (mod)
Lorie: 7 1/3 (mod)
Laurie: 7 1/3 (mod)
Matt F.: 6 1/3 (mod)

Thanks for training with us today Chase!

CrossFit Games Sectionals 3/20-3/21

We're gonna start training for this in January. These sectionals are open to everyone and anyone. If you are so inclined, definitely speak with a trainer about participating in this event. There will be people of all ages and abilities competing. You can modify the workouts so this competition really is for anyone that wants to participate.

North Central Regional: TBA
Denver, CO
CO, WY, MT, ND, SD, NE, KS, MN, IA, MO, WI, IL
CrossFit Games Seeds: 4 men, 4 women

Two Sectionals
Mountain Sectional: March 20-21
Colorado State Patrol Academy 15055 South Golden Road, Golden, CO 80401
Colorado, Wyoming, Montana
Regional Seeds: 30 men, 30 women

Midwestern Sectional February 12-13-14
Location: 3683 New Town Blvd. St. Charles, MO 63301
ND, SD, NE, KS, MN, IA, MO, WI, IL
Regional Seeds: 30 men, 30 women

Similarly, affiliate teams will have to qualify to compete in the Games this year. The Regional events will also serve as the team qualifiers for this year's Affiliate Cup. There will be no team workouts at the Sectionals. The Regionals are not until May, so you have time to prepare. More information about the Affiliate Cup competition coming soon.

We will have a pre-qualifier for the team qualifiers here in the gym. I will keep you guys posted on that if you would like to participate in the team event at the Regional event in May.

WOD 12/11/09

Fun class tonight, thanks!

Anniversary WOD (first WOD on record):
21-15-9
pull-ups
sumo deadlift high pulls (75/55)
box jumps (24/20)

Check out our humble beginnings...

I also would like to include in my thanks and gratitude Steven and Troy. Without them we would have no gym. Period. They have given more to this place than is proper to accept from friends.

Daily Leaders:
1.) Ian: 5:27
2.) Ben: 5:32
3.) Jason: 7:32
4.) Steve: 8:03
5.) Dean: 8:12

Terry: 8:15
Duncan: 10:24
Zack: 12:29
Derek: 11:52
Frank: 12:22
Julie: 9:17
Matt F: 11:56
Hal: 10:30 (mod)
KJ: 11:20 (mod)
Lorie: 10:26 (mod)
Laurie: 10:46 (mod)
Justin: 11:15 (mod)
David: 10:18 (mod)

Holiday Schedule

Has been posted to the right... 12/23 will be that last day of normal schedule until the 2nd of January.

WOD 12/10/09

Big day for this guy today - 370! Nice job Marc.

CrossFit Total

followed by...

500 M row for time (Average of 3 rows with a 1 minute rest between).

This workout wraps up the Paleo Challenge. Remember all, this is easily a 2 hr. WOD. If you want to finish the whole workout but don't have the time, tomorrow is not the day to come.

Jennifer M: 480/2:03
Nate: 565/1:57
Marc: 770/1:45
Corene: 465/2:10 (Don't worry Corene, I threw you off with the squat - we'll fix it!)
Matt F: 625/1:47
Tara: 450/2:12
KJ: 392/2:03
Pam: 560/1:55 (Nice Pam! Rockin' the gym record!)
Kyle: 850/1:42

Nice job you guys. Even though I'll never do it again. Some great gains!

Anniversary and upcoming events...

First, as Kari so kindly mentioned, we have reached our 1 year anniversary. Maybe Friday we can do an anniversary WOD, some workout we did that first or second week.

Anyhoo, I wanted to take the time to first thank all of you for training here, supporting yourselves and each other and supporting this place. Without you guys, there is no CF Littleton/Front Range BJJ. Together we have created a pretty sweet gym and martial arts academy, and more importantly a great community. I am indebted to you guys for helping my dream come true in the form of this place and giving me a place to do what I love to do. Thank you so much!

Also, I want to thank Jeremy, Brent and Andres for all the work they do and have done here. They arrived at different times and have all become essential parts of the whole. They each bring their own brand of expertise, style and inspiration to this place and we could not exist without them. You can't do anything in life by yourself and I have been so fortunate to have these guys as friends and co-conspirators. Thank you for all that you do.

Lastly, some upcoming events:

We will finish the Oly Seminar we started with Brent, Saturday 12/19 at 1 PM with the Snatch.

Also, watch for a basic gymnastics clinic with Ben coming up in January.

WOD 12/9/09

Nice job Jenn and Heather on the handstands today! We already knew Todd had good handstand push-ups.

3 rounds:
5 HSPU
10 Deads (245/173)
15 Ball Slams
20 DU's

Daily Leaders:
1.) Steve: 5:55
2.) Brent: 7:20
3.) Adam: 10:57
4.) *
5.) *

Frank: 7:52 (mod)
Nate: 7:13 (mod)
Jenn C.: 9:51 (mod)
Heather: 10:47 (mod)
Justin: 12:32 (mod)
Hal: 10:56 (mod)
Todd: 13:59 (mod)
Laurie: 7:50 (mod)
Matt F.: 7:05 (mod)
Tara: 9:38 (mod)
Ian: 5:04 (ST)

Strength Class
Zoats Press 5 x 3

Steve & Nate: 63lbs
Chappy: 77lbs

WOD 12/8/09

Corene loves burpees!

4 Rounds:
12 O-squats (95/65)
12 Burpees

Daily Leaders:
1.) Marc: 8:48
2.) Tara: 9:28
3.) *
4.) *
5.) *

Matt F.: 13:11 (mod)
Ian: 5:46 (mod)
Nate: 12:23 (mod)
David: 10:32 (mod)
Corene: 10:32 (mod)
KJ: 10:55 (mod)
Lorie: 9:47 (mod)
Kyle: 10:49 (mod)

Good job everyone, nice with the mods!

WOD 12/7/09

Birthday Boy

Fight Gone Bad/Kyle's B-Day Workout

3 rounds:

Wall Ball (20/15)

SDLHP (75/55)

Box Jumps (24"/20")

Push-Press (75/55)

Row (calories)

1 minute at each station, fixed 1 minute rest between rounds. Each person will have a partner to count their # of reps/calories at each station. Total # of reps after 3 rounds is your score.

Workout last done here.

Happy Birthday Kyle!

Daily Leaders:
1.) Steve: 286
2.) Andres: 282
3.) Brent: 255
4.) Todd: 231
5.) Nick: 223

Marc: 222
Hal: 168
JZ: 199
Kyle: 206
Tara: 210
Jen B.: 207 (mod)
Jen M.: 171 (mod)
Lorie: 337 (mod)
Derek: 294 (mod)
KJ: 182 (mod)
Pam: 177 (mod)
Heather: 197 (mod)
Duncan: 190 (mod)
Zack: 156 (mod)
Bill: 157 (mod)
Betsy: 203 (mod)
Laurie: 147 (mod)
Nate: DNF (feel better Nate!)

WOD 12/5/09

What you lookin' at?

Press
3x5

then...

800M Run
5 rounds:
10 KB Swings (24/16)
15 Sit-Ups

I'm going to refrain from posting scores. If you pressed, please post your highest number. If you did not press that will affect who is on the leader board. Thanks!

Also, thanks to Kate, Ian and Troy B. for training with us today. And we are very glad Jennifer convinced Troy to be part of our gang. The family that trains together...you know.

Flag Football

Todd is trying to get a team together. Check it out...

Ian,

I did a little more research, and the league starts Thursday Feb 4, 2010. It is an 8 on 8 league, 7 games, that plays up at the "Indoor Sports Arena" at Kipling and Hamden. Games are between 6 and 11 at night on Thursdays (for the recreational division, competitive is on Wednesdays).

Flyer for the league is at: http://www.ifoothills.org/pdf/isa/2010_ADULT_Flag_Football_WINTER.pdf

Rules for the League are at: http://www.quickscores.com/downloads/ifoothills_ISA_-_Flag_Football_Rules_-_rev_7-8-2009.doc?wwparam=1259947304

Cost is about $630 a team --about $53 a person if 12 people sign up. A team fee plus player fee; amount of player fee depends on if you are in district or not. We can save a little money if we pay early (up to $50 off).

We may also need to purchase flags, it says that in the rules, but I think it is odd if they don't provide them.

James said he can help get us a deal on T-Shirts.

James, Steve, David (probably our QB!), Matt F, (Tara, I'm sorry, they said no females-- I gave them the constitutional equal protection / § 1983 "place of public accommodation" schpeel and they did not bite) Me, my buddy Marcus, have expressed interest/. We'll need at least 12, I think.

Can you post and have people let me know if they are interested?

Thanks,

Todd

WOD 12/4/09

The man - 3:28 -nuff' said

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

Steve's B-day WOD. Come if you're into that sort of thing. Here is the last time we did it.

Daily Leaders:
1.) Jason: 3:28
2.) Steve: 5:50
3.) Terry: 7:42
4.) Dean: 9:36
5.) Tara: 9:37

Corene: 12:00
Nick: 12:00
Matt S.: 11:16
Matt F.: 13:30
Stacy: 11:18 (mod)
Frank: 12:35 (mod)
Jen M.: 9:05 (mod)

Some big improvements again today! And thanks for coming down and joining the team Frank! Great job today with doing all the pull-ups for reals.

New CF Littleton Trainer in Training

Your daily leader, Corene Henage, will be a trainer in training here at CrossFit Littleton over the next month or two. I am very excited about this and I hope all of you are too. Corene is a great person, a great CrossFitter and I know she will make an excellent trainer. She will be present in the Elements & open classes observing & assisting Chappy, Jeremy or myself. Please help her with the transition and give her the respect she deserves. It is a huge task to take on. Running a class and coaching people can be overwhelming.

Corene I know you will do a great job and we are proud to have you step up!

Paleo Potluck

Please post up if you are coming (12/5 @ 1PM) and what you would like to bring. Thanks!

WOD 12/3/09

No DTF's Kyle!

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight

Workout borrowed from CrossFit Football

Daily Leaders:
1.)Ian: 13:05 @ 150lbs
2.)Marc: 15:26 @ 125lbs
3.)Corene: 16:00 @ 75lbs
4.)Tara: 17:16 @ 75lbs
5.)Nick: 17:27 @ 135lbs (nice Nick!)

Troy: 21:37 @ 105lbs
Matt F.: 19:04 @ 105lbs
Kyle: 19:21 @ 150lbs
Nate: 20:40 @ 135 lbs (welcome back Nate!)
KJ: 23:19 @ 55lbs (way to push thru Kari, I know those push-ups are brutal)
Andres: 13:28 @ 125lbs (mod)
Dani: 18:08 @ 55lbs (mod)
Lorie: 18:11 @ 55lbs (mod)

Great job everyone!

Also, the December challenge will be the longest L-sit on the paralletes (sp?). I'll try and kick it off tomorrow. You can ask Jeremy and Corene but their prizes for November's challenge were pretty much on par with a new car and a new house so you'll definitely want to take a shot at the December challenge. And don't worry, January's will be something very simple that anyone can do!

Congratulations!

To Corene & Ben on getting their level 1 certificate this last weekend! Now you guys are officially out $1000. Just kidding! Very happy for both of you and hope you enjoyed it.

Also a huge congratulations to Nate Anderson who had a new (brand spanking) baby girl last week. Her name is Harper. Hope to have you back in the gym soon Nate.

WOD 12/2/09

Happy 35th Steve! You kick ass for being middle-aged!

Tabata:
Ball Slams

Rest 1 minute:

5 rounds for time:
10 knees to elbows
15 24" box jumps
20 push-press (75lbs/55 lbs)

WOD last done here.

Daily Leaders:
1.) Arnold: 13/12:35
2.) Steve: 13/13:04
3.) Andres: 10/13:52
4.) Dean: 11/15:45
5.) Adam: 11/16:37

Troy: 12/19:40
KJ: 11/22:29
James: 10/17:12
Mark: 10/18:36
Todd: 10/18:12
Tara: 12/21:52
Matt F.: 11/25:13
Dani: 9/27:07 (mod)
Lorie: 10/24:07 (mod)
Danny: 10/20:55 (mod)
Jenn C.: 10/20:01 (mod)
Terry: 13/17:50 (mod)
Ian: DNA/11:44 (ST)