12/30/2010

I (Kyle) will have the gym open from 1:30-4 come in and work on whatever you want, or set up a WOD with your fellow Crossfitters.

Don't forget OLY class at 6:30.

WOD 12/29/2010

Daily WOD (I will Do a 6:30 class if there is interest. Post on the blog if you want it to happen)

AMRAP in 12 Minutes
3 Heavy Deads (225/165)
3 KTE
3 Burpees

Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Press %75x5,%85x3,%95x1+

Strength WOD
750M Row
65 Situps (anchored)
500M Row
65 Situps (anchored)
750M Row

Skills Class
KB Swings
KB Snatch
Turkish Getups

Skills WOD
100 KB swings for time

DAILY WOD

Charlie: 225# - 16

Justin: 225# - 14

Wade: 225# - 13

Tara: 165# - 13

Jeff: 225# - 11

(Carrie): 83# - 19 2/3

(Jeremy): 185# - 18

(Kelly): 125# - 17 1/3

(Maria): 115# - 16 1/3

(Deb): 123 - 15 1/3

(Fran): 85# - 15 1/3

(Peggy): 123# - 15

(Laurie): 103# - 15

(KJ): 123# - 13 1/3

(Josh): 215# - 13

(Stacy): 133# - 12

(Dani): 123# - 11

STRENGTH WOD

Angelina

Kyle B

Jeremy

Thunder

SKILLS CLASS

Jack

Jay

Alex

Amie

Jodi

Kate

Announcements...

Couple things I wanted to make everyone aware of if you are not already:

1.) Kyle has joined the team in a big way. Not only is he running some of the classes, but he and I will be sharing the duties of running the gym from head to toe. In very short order, anything you may have needed to speak with me about Kyle will be able to help you with as well. This is a huge step for us as a gym and long overdue. We are excited to be able to provide a level of service to the clients that previously we could not simply because it was too much for one person to do and the systems were not in place. The gym is definitely undergoing a process of renewal in the New Year so watch for some exciting changes!

Also, please help Kyle rise to the challenge. He has been with us for some time now and is a huge asset to our team. It's a ton of work to take on and it represents a significant change to go from everyone's best friend and training partner to a person who shares the responsibility, failures and successes of running a gym. Please make sure you give him your respect and support in his new endeavors.

2.) Adam Nardi will be leaving the team on the 5th of January to pursue some exciting new opportunities at a friend's gym down south. Adam has also been with us for quite awhile. He is a great friend and we have been fortunate to have him as a training partner and coach. Please wish him off next time you see him. You will be missed Adam and you are always welcome here!

12/28/2010

Kyle will have the gym open from 1:30-4.

Also don't forget to come work on your Olympic lifting at 6:30

WOD 12/27/2010

Do you have 20 handstand push ups and free standing handstand push ups?
Jeremy does.

Daily WOD

150 KB Swings for time

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Squat 5x10 @%50
C.Split Squat 3x7@30x1

Strength WOD
100ft overhead carry 165/105
30 Toes to bar
30 pushups
100ft overhead carry
20 Toes to bar
20 pushups
100ft overhead carry
10 Toes to bar
10 pushups

Skills Class
Back Squat
Bench Press
Tempo
Spotting and Being Spotted
KTE

Skills WOD
Work to 5 rm Back Squat with perfect form 3020 tempo

DAILY WOD

Peggy: 12kg / 5:16

Stacy: 12kg / 5:24

Kelly: 12kg / 6:27

Fran: 12kg / 7:34

Justin: 24kg / 11:19

Wade: 70lb / 11:58

Jeff: 24kg / 12:38

STRENGTH CLASS

Arnold

Adam

Tara

Kyle

Kim

Joel

SKILLS CLASS

John

Kate

Maria

Austin

Christmas Eve WOD

Such a fun group. Thanks Everyone.

Noon Only
Special 12 Days of Christmas WOD

1 - Bear Crawl

2 - Sit Ups

3 - Clapping Push Ups

4 - Inverted Burpees

5 - Goblet Squats 24kg/16kg

6 - Toes to Bar

7 - Box Jumps 24"/20"

8 - Kb Snatches 24kg/16kg

9 - Kb SDLHP 24kg/16kg

10 - Pull Ups

11 - STS

12 - Sit Thrus

Kyle: 36:37

Wade: 40:57

Derek: 41:11

Shay: 50:03

(Angelina): 25:04

(Kelly): 27:00

(Laurie): 28:26

(Jarah): 29:04

(Peggy): 30:46

(Lorie): 36:52

(Nick): 40:22

Available PT Times

Just to let you guys know, Tara will be doing a make up session next Wednesday the 29th from 6:30-7:30PM. If you need any work done, put your appointment on the board!

WOD 12/23/2010

Early Birds

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Joel: 34:08

(Angelina): 22:27

(Laurie): 22:47

(Tim): 26:20

(Jenn C): 27:22

(Jen B): 28:05

(Mac): 28:13

(Fran): 29:20

(Jeff): 30:48

(Terry): 35:23

(Wade): DNF

CFL Burpee Helen Challenge

3 Rounds:
35, 27 or 19 Burpees
21 Kettlebell Swings
12 Pullups

**THIS CHALLENGE IS OPEN TO ALL LEVELS

The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?

Qualifying Day:
Wednesday January 12th– All Classes - If you don't show up to any of the 3 Wednesday classes you cannot participate. Sorry!

Finals Day:
Saturday March 12th

Entry Fee:
$30 ($20 goes for prize money)

Prize:
Win the pot!

Winner:
Prizes for both most improvement and fastest times!

Men’s Categories & Women’s Categories

Beginner (Men)
19 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)

Beginner (Women)
19 Burpees, 12kg, 2x Jumping Pull-Ups (Elbow Height)

Intermediate (Men)
27 Burpees, 20kg, No Assist

Intermediate (Women)
27 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)

Advanced (Men)
35 Burpees, 24kg, No Assist

Advanced (Women)
35Burpees, 16kg, No Assist

How the Challenge Works

1. GET REGISTERED – get your name on the list and pay the $30 entry (remember,
$20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Wednesday January 12th is the prelims. Set your baseline
“Burpee Helen” time. This will be the time off of which we will calculate your
improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Burpee Helen”
time.
4. SHOW UP for the FINALS – Sat. March 12th. Go for YOUR best “Burpee Helen”
time!

** PRIZES will be awarded for:
Most improvement - 1st, 2nd and 3rd place in women’s and men’s divisions.
Fastest times - 1st, 2nd and 3rd place in women’s and men’s advanced divisions.

Rules:

You must choose the category you are going to compete in and STAY in that category for the finals
No Sandbagging and you must give your best effort for both the pre-lim qualifier and the finals! Otherwise you could seriously screw everything up for everyone else.

Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all
Advanced category finishers will be ranked above all the Intermediate category finishers, who
will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is
one below the lowest in the advanced category. So if there are 6 people in the advanced
category, your ranking, if you are the fastest intermediate, is #7.

Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest
percentage of overall improvement, you would be ranked #1.

See you guys there! Registration will be up shortly...

WOD 12/22/2010

Jenn and Charlie Bringin the Pain

Daily WOD
5x3 Overhead Squat
Then
500m Row
50 Deads 135/95
50 STS (24/16)

Strength Class
A.Deadlift %70x3,%80x3,%90x3+
B.Press %70x3,%80x3,%90x3+
C.Kipping ring pull ups 3xamrap

Strength WOD
Amrap in 5 minutes x2
5 squats
5 kb swings
5 pullups
5 ball slams
5 box jump over's
Rest 5 minutes between attempts

Skills
Choose your own adventure. Senior skills class people choose the agenda.

DAILY WOD

Name: O-Squat Wt. / Time

Jenn C: 83# / 5:21

Charlie: 165# / 5:35

Wade: DNA / 5:42

Justin: 115# / 6:08

Troy: 75# / 6:28

Kelly: 55# / 7:06

Jeff: 75# / 7:23

Chase: 95# / 7:35

Stacy: 73# / 9:04

Josh: DNA / 10:11

(Peggy): 38# / 6:30

(Jarah): 38# / 6:44

(Erlinda): 55# / 6:45

(Fran): 38# / 8:03

Tara: 105# / DNA

Jeremy: 117# / DNA

STRENGTH CLASS

Adam

Jeremy

Kyle

Angelina

Joel

Tara

Jeremy

SKILLS CLASS

Brian

Leslyn

Laren

Jodi

Jay

Kate

Holiday Shenanigans!

Dodgeball

WOD 12/21/2010

Just a warm up for this guy!

3x5 Stiff Legged Deadlift

Then...
1000 Singles
100 Air Squats

Break up any way you like

Name: Deadlift Wt / Time

Kelly: 103# / 7:18

Barron: 205# / 8:09

Marc: 205# / 8:20

"G": DNA / 9:04

Joel: 195# / 10:11

Jarah: 100# / 10:16

Shay: 155# / 10:47

Kyle: 205# / 11:26

Wade: 195# / 11:26

Jeff: 95# / 13:01

Mac: 75# / 13:22

Carrie: 75# / 13:30

Heather: 93# / 13:41

Charlie: DNA / 13:41

Angelina: 93# / 13:47

Erlinda: 103# / 14:29

Terry: 145# / 15:42

Steph: 85# / 16:33

Tim: 95# / 19:52

Fran: 85# / 17:45

(Lorie): 93# / 8:36

LA Times Article

Check out this article in the LA times talking about how perhaps America needs to get off the carbs...

http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story

It's more than just a bunch of "crazy crossfitters" and Robb Wolf that are finding the value in moving towards a whole foods diet.

WOD 12/20/2010

Lotta rounds for this girl today!

Daily WOD
Choose one bar.
AMRAP 15 minutes
10 SDHLP
10 Push Press
5 Burpees

You choose the weight.

Strength Class
A.Squat %70x3,%80x3,%90x3+
B1.Seated Box Jumps 3x7

Strength WOD
“Elizabeth“ with some variables
21-15-9
Power Cleans
Ring Dips

Skills Class
Frankenstein Squat
Front Squat
Dropping and Bailing Out
Ball Slams
Pullups

8 minute AMRAP
5 Frankenstein Squats
5 Pullups
5 Ball Slams

DAILY WOD

Name: Wt. / Rnds

Jen B: 33# / 11

Erlinda: 33# / 10 2/3

Angelina: 33# / 10 1/3

Kelly: 33# / 9 1/2

Marc: 95# / 9 1/3

Jeremy C: 75# / 8 2/3

Tara: 55# / 8 1/3

Peggy: 39# / 8

Stacy: 33# / 8

Terry: 75# / 7

Laurie: 55# / 6 1/3

Arnold: 95# / 6 1/3

Fran: 33# / 6 1/3

Hal: 85# / 6

JZ: 85# / 5 1/3

Wade: 95# / 5 1/3

STRENGTH CLASS

Adam

Kyle

Mike

Jeremy

Ian

SKILLS CLASS

Kate

Lauren

Jay

Jodi

Brian

Kyle

Amie

Leslyn

Holiday Schedule

Closed Christmas Eve and Day ( Kyle will be here at Noon on Christmas Eve for open gym and a surprise WOD.)

Monday 12/27
Noon-1:30 Strength
5:00 WOD
5:00 Kids
6:30 Skills

Tuesday 12/28
6:30 Oly

Wednesday 12/29
Noon-1:30 Strength
5:00 WOD
5:00 Kids
6:30 Skills

Thursday
6:30 Oly

Closed New Years Eve and Day

There is a link to the holiday schedule on the right hand side of the blog.

WOD 12/18/2010

Nice Terry!

Holiday Party!

1 RM Press

then...

500M Row for time

WOD 12/17/2010

Chase trying to sweat the sickness out!

Daily WOD
25 Minute AMRAP:
10 HSC (95/63)
7 Ring Rows/7 KB SDLHP (24/16)
5 Toes-to-Bar

Switch between Ring Rows and SDLHP as you please.

Strength Class
A.Deadlift %65x5,%75x5,%85x5+ Add 10 Lbs to last Cycle’s Working 1RM

Strength WOD
5 Rope Ascents
10 Power Cleans 185/135
200 Double Unders
10 Power Cleans 185/135
5 Rope Ascents

Yes we have scaling/mods for this!

Skills Class
Clean
Jerk
Double Unders

3 Rounds
20 Squats
10 DU

Heavy Musings

Here's a cool video John suggested I check out. Lots of information hiding in here!

Paleo Recipes

Trying to move your diet towards Paleo but having trouble being creative? Check this out:

http://robbwolf.com/category/recipes/

Open Appointments

Just wanted to let you guys know that Dr. Tara has 4 open slots for this Saturday. It has come to my attention that some people still don't know that Tara is on staff at the gym providing her expertise in all things physical therapy free of charge to CrossFit Littleton members. Every Saturday from 10-11AM. So if you have any issues or concerns, discomfort, are limited in certain positions or ranges of motion, schedule your appointment with her! The board for that is just to the left of the utility room door.

WOD 12/16/2010

Are you resting Matt?

1 RM Deadlift

then...

AMRAP 8 minutes
Pushups
Air Squats
Pullups
KB Swings 24/16

Post total number of reps choose any combination.

WOD 12/15/2010

Nice work Barbie!

Daily WOD
5 rounds:
5 Overhead Squats
7 KTE

O-Squats are for load.

Strength Class
A.Press %65x5,%75x5,%85x5+ Add 5 Lbs to last Cycle’s Working 1RM
B. Work to Max 1RM Weighted Chin Up
C. Iron Cross Progressions

Strength WOD
Complete 3 rounds:
Max Rep K2E’s: 60 seconds
Max Rep Ball Slams: 60 seconds
Max Rep KB Swings: 60 seconds
Rest 60 seconds between Rounds

Skills Class
TBD

WOD 12/14/2010

Derek Filthy 50

"Filthy Fitty"

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings (24/16)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/33)
50 GM’s (45/33)
50 Wall ball shots (20/16)
50 Burpees
50 DU’s

Holiday Party this Saturday!

Don't miss the holiday party this Saturday at the gym starting at 7PM. Please bring something to eat/drink that can be shared. Gifts if you want! Friends and family are all welcome. This is a time for us to get together and celebrate the past and coming year, see you guys there!

WOD 12/13/2010

12 HSPU's! Nice Jeremy!

Daily WOD
1 RM Back Squat

then

4 Rounds:
2 minutes double unders
2 Minutes rest

Score is total double unders

Strength Class
A.Squat %65x5,%75x5,%85x5+ Add 10 Lbs to last Cycle’s Working 1RM
B.Test Max Vertical Jump
C.Test Max Broad Jump
D.Test Best 40m Sprint time


Strength WOD
Row 500 m.
50 Deads (135/95)
50 STS (24/16)

Last done 6/7/2010.

Times to beat.
Tara@ 4:50.
Arnold@4:59.

Skills Class
Pose Running
Box Jumps and Step Ups
Frankenstein Squats
KTE (if needed)

5 Rounds
10 Weighted Step Ups
7 KTE

CrossFit Long Beach

My CF Long Beach Team

Dropped by CrossFit Long Beach for a workout this morning. I have looked them up several times in the last couple years but never made time to stop by. It was awesome to finally make it to the CrossFit gym of my hometown. If you guys make it over to the left coast make sure and visit them. They are awesome!

And make sure to visit any CrossFit gym in your travels and get outside your own microcosm. You have a lot of friends out there...

Trainer Meeting

Trainers, the meeting is back on for tomorrow after our recent hiatus. I will not be there, returning next week. Jeremy will be running as usual. Have a good one and see you next week!

WOD 12/11/2010

3 Mile Run for time

WOD 12/10/2010

Daily WOD
6 rounds:
6 Heavy O-Squats
6 Clapping Push-Ups
6 HSPU’s

Choose your weight for the O-Squats.

Strength Class
A. Deadlift 40%x5, 50%x5, 60%x5
B. Pistols 5x3 each leg

Strength Wod
Kettlebell Isabel
30 Snatch Right, 30 Snatch Left for time
Must finish one arm before switching.

Skills Class
Press and Variants
Sumo Deadlift
SDLHP
Pullups

Using Same Weight for both exercises
5 Rounds:
10 Sumo Deadlift High Pulls
10 Push Press

WOD 12/9/2010

Deads 3x3

then...

Cyle through the following stations - 5 minute intervals (no rest between)
Row (Calories)
HPS (75/55)
Lateral Jumps (24/20)
Inverted Burpees

Total Reps/Calories

From the Strength Crew...

I just wanted to take a minute and let everyone know about the current evolution of our strength class. We have put our brains together and have changed the programming around a little bit. We are going to be/have been using Jim Wendler’s 5/3/1 program. This is a very simple program that follows a logical percentage based progression that allows for constant PR’s for different rep counts. You will be seeing Squat,Press,Deadlift every week with 1 or 2 accessory exercises a day designed to compliment the major lift. Along with that you will see the WOD’s changing as well. You will still see some Classic Crossfit and Crossfit football workouts but along with this you will also see workouts that are designed to work specific energy systems, this means Intervals, Sprints, Hills, Car Pushing, and some other fun stuff we have in mind.

The reason for the change is to simplify the class and make it less intimidating for people who just want a taste of the class or have been thinking they need some help with the core lifts. This class will make us Bigger, Stronger, Faster athletes and overall better Crossfitters.

Thanks,
Strength Team

WOD 12/8/2010

Daily WOD
“Helen”
3 Rounds:
400m Run
21 Kb Swings (24/16)
12 Pullups

Strength Class
A.Press 40%x5, 50%x5, 60%x5
B1. Dumbell Bench Press 3x10
B2. Dumbell Rows 3x10

Strength Wod
Hills x15 rest 60 seconds at top walk to bottom sprint to top.

Skills Class
O-Squat
Pushup
Pullups Dead Hang
Pullups Kipping

AMRAP in 10 minutes
6 Pullups
6 Pushups
12 Air Squats

WOD 12/7/2010

Pistols 4x4 per leg

Unbroken Challenge
Pullups
KTEs
Double Unders

Add together the total of unbroken sets. Rest as needed. As many attempts as you like.

WOD Tweeted Daily

Join the conversation and receive the CFL WOD's as soon as they are posted via Twitter!

WOD 12/6/2010

Great job on your first class Amie!

Daily WOD

Overhead Squat 3x7

then...

Max False Grip Hang

then...

50 wall balls
100 lunges

Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. Split Squat 3x15 each leg @ 20x0 rest 2 minutes between legs
C. Knees to elbows No kip 3xAMRAP

Strength Wod
Attempt 2 minutes continuous Double Under’s Then
1 Clean & Jerk, 1 Snatch on the minute every minute for 10 minutes 2 Different bars.

Skills Class
Pushups
Bench Press
Deadlift

AMRAP 8 minutes
10 Pushups
5 Deadlifts

DAILY WOD

Name: O-Squat Wt / Hang Time / WOD Time

Justin: 95# / :35 / 4:06

John: 95# / :33.25 / 4:28

Marc: 165# x 2 / :53 / 4:34

Arnold: 155# / 1:00 / 4:40

Kelly: 33# / :25 / 4:57

Erlinda: 55# / :20 / 5:02

Tara: 95# x 9 / :50 / 5:03

Joel: 75# / :20.41 / 5:11

Jeremy: 105# / 1:00 / 5;12

Angelina: 43# / :13.58 / 5:28

Jarah: 33# / 1:02 / 5:31

Charlie: 135# / :50 / 5:40

Wade: 75# / :07 / 5:51

Matt S: 95# / :27 / 6:07

Peggy: 33# / :23 / 6:12

JZ: 75# / :29 / 6:18

Shay: 95# / :13 / 6:33

Jen B: 33# / 1:07 / 7:01

(Kim): 43# / 1:01 / 6:01

(Fran): 43# / :15 / 6:36

(Carrie): ? / ? / 6:42

(Jeff): 85# / 1:11 / 6:44

Skills Class
Amie
Maria
Austin
Brian
Leslyn
Jodi
Kate

WOD 12/4/2010

Working on the headstand

Max Frogstand Holds/Pressing into Handstand

then...

30 Bupree-to-Pull-Ups
60 Squats
30 KTE's
60 KB Swings (24/16)

Break up any way you like.

Name: Frogstand Time / WOD Time

Arnold: :26 / 9:55

Tara: 1:05 / 10:36

Troy: :07 / 13;27

Jeff: :39 / 16:29

(Jarah): <:03 / 10:02

(Angelina): :10 / 10:12

(Laurie): <.05 / 10:46

(Jen B): <.05 / 11:09

(KJ): :17 / 12:39

(Fisher): :39 / 13:33

(Shay): :15 / 15:50

WOD 12/3/2010

Kate bangin' out ring rows in Skills Class

Daily WOD
Press 4x3

then...

3 Rounds:
20 Ball Slams (20/12)
20 Double Unders
10 Burpees

Strength Class
A.Deadlift 75%x5, 85%x3, 95%x1+ Rest 3 to 5 Minutes

Strength WOD (adapted from Crossfit football)
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Rest for 1 minutes between rounds except 5 minute rest between round 3 and 4 for a total of 6 rounds.

Skills Class
Back Squat
Spotting and Being Spotted
Ring Dip
Body Row
Lunge Variants

3 Rounds:
10 Back Stationary Lunges
10 Forward Stationary Lunges
10 Body Rows
10 Ring Dips

12 minute cutoff

DAILY WOD

Name: Press / Time

Barron: 135# / 4:27

Justin: 115# / 5:53

[Jenn C]: 80# / 6:30

JZ: 115# / 7:44

Shay: 115# / 8:10

Laurie: 70# / 8:55

Peggy: 60# / 7:32

(Steph): 70# / 8:25

(Heather): 43# / 8:30

(Carrie): 60# / 7:15

Matt F: 140# / ??

Tara: 80# / ??

(Robyn): DNA / ? +2:26

STRENGTH CLASS

Adam

Jason

Jeremy

Arnold

Kyle

Post WOD Syndrome

Ever feel like this kid after you hit it hard? (shamelessly stolen from CF One World)

WOD 12/2/2010

John trying out the new toys Wade installed this week. Thanks Wade!

Work up to your 5RM Back Squat

then...

Get your goat WOD: Design your own 12 minute AMRAP triplet (3 exercises/movements) involving at least one of your worst skills/movements. If you're feeling spunky choose 3 tough movements instead of just one. Your trainer can help you with this. Post your "Goat" and your rounds.

Johnny Bang Bang: 215#

Tim: 185#

John: 165#

Jeff: 160#

Jenn C: 147#

Maria: 135#

Corene: 130#

KJ: 117#

Angelina: 100#

Oly Class
Charlie

WOD 12/1/2010

Here's a pic of Angie bustin' Charlie's ass

Daily WOD
“Angie”
100 pullups
100 Pushups
100 Sit-up
100 Squats

Complete all reps before moving on to the next exercise.

Strength Class

A. Shoulder Press 75%x5, 85%x3, 95%x1+ Rest 3 to 5 minutes
B1. Bent over Rows 3x7 @41x1
B2. Weighted side bends 3x15

Strength WOD
“Burpee Helen”
3 Rounds
35 Burpees
21 KB Swings
12 Pullups

Skills Class
KB Swings and Variants
KB Snatch
KB Clean and Jerk
Pullups

Wod 10 minute Cutoff
100 KB Swings for time

DAILY WOD

Joel: 19:39

Arnold: 20:30

Barron: 22:34

Tara: 27:08

Wade: 27:22

Troy: 29:06

Jeff: 29:51

Justin: 32:12

JZ: 38:15

(Kelly): 17:31

(Peggy): 17:57

(Jarah): 21:14

(Laurie): 22:19

(Kim): 25:03

(Robyn): 25:11

(Betsy): 25:26

(Charlie): 26:01

(Barbie): 27:28

(Fran): 27:35

(Carrie): 28:12

(KJ): 28:16

STRENGTH CLASS

Jeremy

Adam

Mike

Chappy

Ian

Kyle

SKILLS CLASS

Leslyn

Austin

Maria

Alex

Jodi

Brian

Deborah

Lean Protein

Around $16 for 1/2lb of cooked/deveined large shrimp and the four Maryland Blue Crab Cakes. There is wheat in the crab cakes but they are top notch and all meat. Not the cheapest meal for one but you know what you would pay if you went out and had the same thing. This was an awesome meal...

WOD 11/30/2010

Thanks for visiting with us this week Jeff!

AMRAP in 3 minutes:
3 Power Cleans (155/103)
5 Sit-Thrus
7 Ring Dips
5 rounds, 1 minute rest between rounds. Post total rounds for all 5 rounds.

Barron: 14 2/3

Adam: 13 2/3

Derek: 9 1/3

(Charlie): 20

(Kelly): 19 2/3

(Angelina): 17 2/3

(Jenn C): 15 2/3

(Erlinda): 15 1/3

(Corene): 15

(Johny B): 14 1/3

(Tara): 13 1/3

(Steph): 13

(Wade): 12 2/3

(Jeff N): 12 2/3

(Jeff): 12 2/3

(Robyn): 12 1/3

(Heather): 11 1/3

WOD 11/29/2010

Make sure you guys congratulate Carrie when you see her on getting that damn boot off. All I can say is you guys are in trouble now...

Daily WOD
Work up to 1 RM Thruster

then..

12,10,8,6,4,2
Burpee to Box Jump 24/20
C2B Pullup

Strength Class
A. High bar back squat 75%x5, 85%x3, 95%x1+
B1. Bench press 54321x2 10 seconds between rep rounds
B2. Up-Right rows 3x10

100m x 10 rest 90 seconds

Skills Class
Sumo Deadlift
Sumo Deadlift High Pull
Pullup
Kipping Pullup
STS

AMRAP 6 Minutes
16 STS
10 SDLHP
8 Pullups

DAILY WOD
Name: Thruster Wt / Time
Marc: 210# / 7:07
Wade: 205# / 9:22
John C: 185# / 9:26
Joel: 165# / 7:31
JZ: 165# / 11:23
John: 155# / 6:47
Tara: 105#/10:12
(Justin): 155#/9:32
(Jeff): 140# / 10:23
(Jen B): 87# / 8:50
(Erlinda): 85# / 8:44
(Kelly): 83# / 7:25
(Peggy): 83# / 9:43
(Carrie): 83#/9:43
(Betsy): 80# / 8:54
(Angelina): 75# / 6:55
(Kim): 75# / 8:39
(Fran): 75# / 8:35
(Jarah): 63# / 7:35

STRENGTH CLASS
Adam
Jeremy
Kyle
Johny

SKILLS CLASS
Robyn
Deborah
Jeremy
Kate
Jodi
Austin
Maria

Turkey Day WOD

Mr. Brent Chapman has graciously volunteered to host a Turkey Day WOD for all of you that are absolutely and completely sick. 10-11:30AM Thanksgiving day. See you there, unless your family will tear you a new one if you even think about it in which case please remain safely at home.

WOD 11/24/2010

Strength Class Craziness

Daily WOD
Taballa
Tabata Intervals of:
1/2 Moons (20/12)
1 Minute Rest
Push-Press (20/12)
1 Minute Rest
STS (20/12)
1 Minute Rest
Med-Ball Burpees (20/12)

Strength Class
A. Shoulder press 70%x3, 80%x3, 90%x3+ @ 30x1 rest 3 minutes
B1. Supinated ring pull-ups 3x AMRAP
B2. Weighted db step ups 3x10

Strength WOD
4 Rounds
Max Unbroken Deadlifts @ XOXO Not slower than 1010 tempo!
Then sprint 40 meters
rest 4 minutes

Skills Class
Overhead Squat
Press Variants
KTE
STS

4 Rounds
4 KTE
10 STS
20 Squats

Got a Refrigerator?

Hey all, Marc wanted me to post up and see if anyone has a refrigerator they would like to unload for the new suite next door. If so, please see Marc about it.

Thanks!

WOD 11/23/2010

Don't forget we have 6AM class every Tuesday/Thursday. If you come, you can train with THIS GUY!

20min AMRAP:
2 Heavy Deadlifts (You choose the weight)
8 Pushups
12 Stationary Lunges
8 Ring Rows

Name: DL# / Rounds

Arnold: 275# / 16 1/4

G: 225# / 16 1/4

Laurie: 95# / 13

Tara: 175# / 12 1/2

Tim: 135# / 11 1/2

Jen C: 135# / 11

Jeff: 205# / 9 1/2

(Jarah): 113# / 15 1/2

(Maria): 105# / 14 1/2

(KJ): 135# / 10 3/4

(Steph): 105# / 9 1/4

Holiday Closure

All,

We will be closed for regular schedule Thursday, Friday and Saturday of this week. There will be a Strength Class during the regular time on Friday from 12-1:30 as well as Open Gym during that time. Happy Thanksgiving!

CFL Staff

WOD 11/22/2010

Lotta the ladies sure are getting strong around here...

Daily WOD
Press 4X5

then...
4 Rounds:
12 Pullups
20 Wall Balls
12 Pushups

Strength Class
A. High bar back Squat 70%x3, 80%x3, 90%x3+ @30x1 3 minute rest
B1. Plyo-Pushups 3x10 XOXO 2 minute rest
B2. Toes to bar 3 second negatives 3x3-5 3 minute rest

Strength WOD
AMRAP in 30 seconds hang power cleans 90 seconds rest. 10 cycles. Score is total number of reps performed. Choose a weight you can work at continuously.

Skills Class
KB Swings
KB Snatch
KB C&J
Rowing
Pushups

3 Rounds: 10 minute Cut off
15 KB Swings
10 Pushups
15 Air Squats

DAILY WOD

Name: Press Wt / Time

Arnold: 115# / 8:21

Wade: 145# / 9:52

Justin: 105# / 10:31

Jenn C: 70# / 12:00

JZ: 115# / 14:10

Jen B: 60# / 14:45

Derek: 115# / 15:57

(Kelly): 70# / 9:50

(Jarah): 48# / 10:09

(Laurie): 65# / 10:56

(Peggy): 55# / 11:35

(Betsy): 48# / 11:54

(Fran): 48# / 13:01

(Nick): 95# / 14:10

STRENGTH CLASS

Erlinda

Joel

Kim

John Kyle

Jeremy

Derek

Ian

SKILLS CLASS

Austin

Jeremy

Robyn

maria

Angelina

Brian

Kate

Jodi

WOD 11/20/2010

Got Strength?

Front Squat
4x5
200m Time Trial

NAME: FRNT SQT WT / 200M TIME

Jason: 255# / 34.75

Adam: 255# / 37.0

Charlie: 254# / 41.0

Fisher: 155# / 38.75

Shay: 155# / 40.17

Terry: 155# / 41.87

Jenn C: 125# / 41.10

Tara: 115# / 39.38

Laurie: 95# / 47.3

Jen B: 85# / 41.69

Maria: 80# / 38.0

Kim: 75# / 46.16

WOD 11/19/2010

Justin brought the pain to this WOD!

Daily WOD
AMRAP in 20 minutes:
7 Squat Cleans (115/75)
400M Run
10 KB Swings (24/16)

Strength Class
A. Deadlift 65%x5, 75%x5, 85%x5+ @31x0 rest 3 minutes
B1. Dead hang Pull-ups 3x AMRAP @XOXO rest 3 minutes
B1.Half moons 3x15 all out effort

Metcon
Run 800, walk 400, run 400, walk 200, run 200, walk 100, run 100, Rest x2
Record Total Time per Round

Skills Class
Turkish Getup
Snatch

DAILY WOD

Tara: 5 1/3

Jenn C: 5

Arnold: 4 2/3

Laurie: 4

JZ: 3 1/3

Matt F: 3 1/3

(Jarah): 4 2/3

(Jeff): 4 2/3

(Kelly): 4 1/3

(Carrie): 4 1/3

(Justin): 4

(Peggy): 3 1/3

STRENGTH CLASS

Jeremy

Kyle

Adam

SKILLS CLASS

Jeff

Jeremy

Leslyn

Jodi

Robyn

WOD 11/18/2010

Nice CrossFit face Jeff!

4x3 per side
Overhead DB or KB Side Lunge
(weight in opposite hand)

3 Rounds:
Max Unbroken Pullups
30 Air Squats

Record Total Time and Total Number of Pullups

Name: Time / # Pull-Ups

Arnold: 3:44 / 49

Marc: 3:20 / 44

Fisher: 3:28 / 37

Tara: 4:02 / 34

Wade: 3:31 / 31

Jenn C: 4:07 / 24

Adam: 3:38 / 22

Corene: 4:37 / 20

(Tim): 4:42 / 29

(Jeff): 4:09 / 26

(Heather): 4:54 / 17

(Steph): 5:17 / 15

WOD 11/17/2010

Happy Birthday Troy!

Daily WOD
44 Magnum "Troy's B-day WOD"

44 Pull-Ups
44 Push-Ups
44 Burpees
44 Air Squats
44 Double Unders
44 Ball Slams

Any order - break up any way you want. Beer provided post 5PM WOD...

Strength Class
A. Shoulder press 65%x5, 75%x5, 85%x5+ @30x1 rest 3 minutes
B1. Split squat 4x7 @31x1 rest 3 minutes in between and then 4 minutes
B2. Planks 3x max hold rest 3 minutes

Strength WOD
Air Squats and KB Swings
2:00 to complete 30 of each
1:45 to complete 25 of each
1:30 to complete 20 of each
1:15 to complete 15 of each
1:00 to complete 10 of each

Skills Class
Pose Running Drills
Rowing
Box Jumps
Step Ups and Variants

Row 500 meters

DAILY WOD

Jon: 10:26

Thunder: 11:25

B-day Boy: 11:49

Arnold: 11:5?

Justin: 12:51

Tara: 13:38

Wade: 13:59

Troy: 17:26

Terry: 19:07

Derek: 19:09

JZ: 19:13

(Jarah): 12:01

(Kelly): 12:42

(Kim): 14:47

(Jen B): 14:49

(Peggy): 14:50

(Charlie): 15:10

(Josh): 15:14

(Carrie): 15:34

(Fran): 15:44

(Barbie): 16:44

(Jeff): 16:47

(KJ): 17:05

(Betsy): 18:23

(Laurie): 18:37

STRENGTH CLASS

Adam

Mike

Kyle

SKILLS CLASS

Jeremy

Robyn

Leslyn

Jodi

Deborah

Factory X Muay Thai & MMA Grand Opening!

Saturday December 4th starting at 10AM we will be holding the Grand Opening for Factory X next store as well as a CFL and Front Range BJJ Open House. Here are some of the things that will be happening:

• Free CrossFit, BJJ & Muay Thai Intros from 10-12PM on the 1/2 hour
• CrossFit Kids class (open for anyone to try free of charge) 11:30-12:30
• Free PT movement screenings by Dr. Tara Fisher
• 2 hour MMA seminar taught by UFC fighter Chris Camozzi from 12-2 - $25 for existing gym members, $100 for non-members/1/2 off if they do a CF/BJJ/CF Intro
• Performance MMA gear giveaways
• 1 hour Muay Thai session give away
  
• Raffle for fight memorabilia signed by Chris Camozzi

We are trying to get this place packed and create some momentum with the opening of the new space so please invite folks you know to come down and participate. It should be a lot of fun. There may be a social from 2-4 with food as well, we'll see.

Thanks for your help!

WOD 11/16/2010

Good to see you Mac!

Power Snatch 10x1

then...

4 Rounds:
10 HSPU's
5 Pistols Right
5 Pistols Left

Name: Time / Snatch Wt

Wade: DNA / 165# - 500 M Row 1:29

Kyle: (6:46) / 155#

Adam: (7:54) / 150#

John: 4:27 / 135#

Marc: (5:27) / 135#

Mac: (5:45) / 125#

Joel: 6:11 / 125#

Tim: (5:23) / 105#

Jeff: (5:08) / 95#

Tara: (6:24) / 87#

Jenn C: (6:38) / 87#

Barbie: (3:35) / 65#

KJ: (4:49) / 65#

Steph: (5:49) / 65#

Erlinda: (5:53) / 65#

Maria: (4:28) / 55#

Heather: (4:16) / 33#

Jarah: (6:21) / DNA

G: (6:16) / DNA

Richie: (9:16) / DNA

OLY CLASS

Charlie

KJ

Laurie

WOD 11/15/2010

Anyone know this guy? I think he's visiting from CF Football...

Daily WOD
Jump Rope for 10 minutes (doubles count for 2, singles for 1)
Rest 1 minute
Step-Ups for 5 minutes (24/20)
Rest 1 minute
KB Snatch for 5 minutes (16/12)
Jumping Pull-Ups for 5 minutes (six inches above standing reach)
Post total reps

Strength Class
TBD

Skills Class
Choose your own adventure. Members who are close to graduation may choose skills to work on. We’ll decide what to cover based on what we have time for.

DAILY WOD

Marc: 1878

Barron: 1719

John: 1406

JZ: 1030

Justin: 1019

(Kelly): 1518

(Steve): 1480

(Jarah): 1372

(Peggy): 1296

(Nick): 1259

(Shay): 1199

(Jenn C): 1061

(Erlinda): 996

(Hal): 945

(Jeff): 798

(Fran): 780

(Carrie): 284

STRENGTH CLASS

Chappy

Jon

Kyle

Jen B

Tara

SKILLS CLASS

Leslyn

Jeremy

Angelina

Dr. Hopp

Austin

Jodi

Debroah

Grass Fed Beef Order

Hi Guys,

I know it's short notice, but if you guys can put another 100+lbs order together thru the gym, I can have it to the gym on Monday 11/29. Bill and I will be heading to UT for the Thanksgiving holiday, so we'll be driving it back.

Grass-fed, grass-finished beef: $5.50/lb
** price is based on a 100# order **
Cuts/individual orders will be sorted by weight, same as last time
Need to have complete order by 11/23 with checks payable to Betsy Phelan

Let me know.

Betsy
303-885-1570

WOD 11/13/2010

What's with the armchair quarterback?

21-18-15
Lateral Burpees
KB Snatch (24/16)
Deads (185/135)

Name: Dead Wt. / Snatch Wt. / Time

Tara: 135# / 16# / 12:01
Jason: 185# / 24kg / 12:11
(Jarah): 83# / 8kg / 10:54
(Jenn C): 135# / 12kg / 12:05
(Terry): 115# / 16kg / 12:31
(Maria): 83# / 10# / 12:47
(Jen B): 135# / 12kg / 13:39
(Fran): 63# / 8kg / 13:52
(Fisher): 145# / 17kg / 16:07
(Jeff): 135# / 12kg / 16:11
(Corene): 133# / 12kg / 16:21

WOD 11/12/2010

Thanks for training with us Gwen!

Daily WOD
Windmills

then...

3 rounds:
20 ball slams
100m run

Strength Class
Full Session Workout
A1. AMRAP -1 Pronated Chins 2 sets 30x1 rest 2 minutes
A2. Front Squat 2 sets 4-6 reps 30x0 tempo
A3. AMRAP -1 Supinated Chins 2 sets 31x2 rest 2 minutes
A4. 12 weighted walking lunges 1010 tempo rest 2 minutes
A5. AMRAP Kipping Pullups (try not to pause at all if you are good at kipping) rest 2 minutes
A6. AMRAP -1 KB Heavy KB Swings rest 5 minutes

The folks who come in at 1:00 will mod this workout to fit in their time.

Skills Class
Press and Variants
Lunges and Variants
Knees to Elbows

3 rounds:
10 Push Press
10 Stationary Backward Lunges
10 KTE if Moding or 4 if not

DAILY WOD

Justin: 2:59

Jarah: 3:33

JZ: 3:41

Laurie: 3:49

Peggy: 3:51

(Carrie): 4:59

Gwen: 5:03

SKILLS CLASS

Leslyn

Brian

Robyn

Jodie

STRENGTH CLASS

Adam

Erlinda

Kyle

Jen B

WOD 11/11/2010

Now that's full extension!

7 Rounds:
7 C&J's (115/75)
10 Box Jumps (24/20)
13 STS (24/16)

Ian: 11:07

Jenn C: 12:57

Tara: 13:29

Arnold: 15:29

Wade: 16:50

Fisher: 21:10

(Erlinda): 13:21

(John): 14:34

(Fran): 15:33

(Tim): 15:53

(Stacy): 16:26

(Corene): 17:56

(Derek): 18:19

(KJ): 18:27

(Barbie): 18:29

OLY CLASS

Charlie

Jason

WOD 11/10/2010

Peggy showing off her new Cons

Daily WOD
Press 8X1

then...

4 rounds:
12 Air Squats
10 weighted DB lunges
6 Dead Hang Pullup

Strength Class
A1. Windmills sets 5 reps per side 4121 tempo rest 2 minutes between sides and before moving on
A2. Perfect Pushups 3 sets AMRAP 3131 rest 2 minutes
A3. Split Squat 2 sets AMRAP -1 per side rest 3 minutes between sides and before moving on

Strength WOD
The Volkswagen
21, 15, 9 reps of:
Bench Press & Pull-Ups

Skills Class
Bench Press
Back Squat
Spotting
Singles and Double Unders

Tabata Double Unders

DAILY WOD

Name: Press Wt / Time

Jason: 155# / 4:29

Barron: 165# / 4:39

Justin: 120# / 5:49

Tara: 80# / 6:47

JZ: 135# / 9:21

(Maria): 53# / 4:30

(Kelly): 85# / 4:44

(Laurie): 72.2# / 5:00

(Jarah): 64# / 5:24

(Fran): 53# / 6:01

(Peggy): 69# / 6:19

(Barbie): 72.2# / 6:54

(Charlie): 195# / 6:59

(Carrie): 69# / 11:18

STRENGTH CLASS

Adam

Kyle

Jill

Joel

Big Mike

Chappy

Kim

SKILLS CLASS

Brian

Robyn

Deb

Leslyn

Angelina

Jeremy

Physical Therapy Sign-up

Only one slot left for this Saturday!

Just wanted to make all of you aware that there is a small, very cute, sign-up board for Tara's services located to the left of the door of the utility room. There are 4 15 minute sessions available. If no one shows for the next appointment or at all that day, good for you!

And, the massage/therapy table is on its way...

Kyle joins the team...

Just wanted to let you guys know that our very own Kyle Thornton will be coming on as a Trainer in Training here at the gym. He will start by taking on the Wednesday night class at 6:30. Kyle is a CrossFit fanatic, has made unreal progress in last year and a half and has a lot of knowledge and training experience to share with everyone.

Please give Kyle your support and respect, we know you will enjoy having him as a Coach!