Comp class will be cancelled for the next two Saturdays resuming 2/13. If you are planning on doing the sectionals or trying out for the CF Littleton team for the regionals in May this is a good class to make. I promise! Or if you just want to do some extra training, work on your weaknesses and tackle some progressively more challenging WODs.
Betsy Phelan, CF Littleton member, is trying to put us together with her brother who has some grass fed beef for sale. Betsy checked with him and emailed me to let me know that the animals were never grain fed grazing only on grasses or eating baled hay harvested from the same farms. All cuts are available, I have price list here at the gym. I'm going to get a few things for myself. If you would like to participate in the order get with me in the next week so we can get it done. You guys can write the check to the gym for your order and I'll write one check when we submit the order.
So let me know soon if you want in on this and thanks Betsy!
In between each completed couplet (after 9, after 15 and after 21) complete 7 Burpee-to-Pull-Ups. Bar must be no lower than your overhead standing reach.
Marc: 165/2025lbs/22 pu Ian: 180/2400lbs/34 pu Derek: 157/1710lbs/21 pu Brent: 200/1650lbs/37 pu Nick: 179/3250lbs/1 pu? Kyle: 185/1740lbs/16 pu Arnold: 185/2480lbs/44 pu Steve: 200/2175lbs/29 pu Lorie: 75/1170lbs/26 pu (mod) Jen B: 90/1300lbs/30 pu (mod) Stacy: 80/880lbs/36 pu (mod) Jenn C: 97/1375lbs/32 pu (mod) Justin: 140/1260lbs/14 pu (mod) Hal: 165/2295lbs/15 pu (mod) Jen M: 75/(2275lbs)/30 pu (mod) Troy: 135/2375lbs/19 pu (mod) Josh: 125/1700lbs/12 pu (mod) Tara: 100/1365lbs/31 pu (mod) Dean: 157/DNA
On Ramp A 7 rounds: 3 Thrusters 5 DU's 10 KB Snatches
Carla: 8:15 Bill: 10:42 Betsy: 11:55
On Ramp B AMRAP in 8 minutes: 4 Ring Rows 8 Wall Balls 12 KB Swings
1 lap around the building 20 Deads (135/93) 20 Toes-to-bars 1 lap around the building 20 Squats 20 Lunges (in place) 1 lap around the building 20 Push-Press (45/33 - strip down your bar when you arrive) 20 Renegade Rows (25/15)(1 push-up and a row on each side = 1 renegade row) 1 lap around the building
There will be two heats and you will have a partner cheering for you, coaching and counting if you like.
Pay attention to the cars when you run!
11:30AM Class will be the same except good mornings with a bar in place of deads and the laps around the building will be replaced with 80 yard sprints (touch the 40 yd. line with your foot)
5 rounds: 5 Hang Squat Clean to Thruster (135/85) 7 KB SDLHP(24/16) 9 Burpee-to-box jumps (24/20)
12 minute cut-off for this WOD. Any time in excess of 12 minutes represents a DNF with the time calculated by multiplying the # of missed reps by 10 seconds and adding that time to 12:00.
Steve: 355/15:10 Ian: 330/11: 08 Matt S: 275/? (mod) Lorie: 207/12:40 (mod) Stacy: 155/12:40 (mod) Nick: 255/15:10 (mod) Jen B: 207/12:10 (mod) Ma: 53x8/9:45 (mod) Andres: 265/18:30 (mod) Corene: 195/13:20 (mod) Dean: 345/14:40 (mod) Nate: 245/13:50 (mod) Matt F: 165x10/18:20 (mod) Tara: 210/10:51 (mod) Some great lifts today, especially from the ladies!
On Ramp B Press 8,7,6,5,4,3 then... 4:00 Row for meters
4 rounds: 10 Squat Jumps (touch mark 1ft./9" above standing reach) 7 Clapping Push-Ups 198 Ft. Shuttle
Daily Leaders: 1.) Ian: 145/4:10 2.) Steve: 140/4:11 (Steve was really 4:10 but since I was running the clock and all...) 3.) Kyle: 145/4:35 4.) Nick: 115/4:53 5.) Deano: 125/4:54
Check out the events page, I just added the Warrior Dash at Copper Mountain this summer. A bunch of folks from the gym are doing this and it looks like a lot of fun. Everyone is welcome.
Also, no competition class this weekend, we have a BJJ tournament that I will be attending. Consequently, Saturday's scores will be posted the following Monday.
Lastly, the Saturday after this (1/30), Brent Chapman will be hosting the first of our Olympic Lifting Clinics for On Rampers. Please come and get your first session in. These clinics are designed to ease your transition into the open class where we will be performing the Olympic lifts and their constituent parts regularly.
Double Lastly, we will be moving the gymnastics clinic with Ben on the same day to 2:30-4:30. That way, you may attend both the Oly session and the gymnastics session if you like. I would suggest not doing anything else that day if you plan on hitting both clinics. I suspect you will be tired!
Max Rnds. in 12 minutes 3 Strict Pull-Ups(no kip) 5 Virtual Shovels (115/68) (24/20) 7 KB Swings (24/16)
Please pay attention to your posture and your backs on the virtual shovels! If you don't have strict unassisted pull-ups do 3 really hard assisted pull-ups.
Great job all and congratulations to the new On Ramp class - you guys have taken a big step in showing up and committing to take your health, fitness and wellness to a whole new level!
This post is borrowed from Freddy C. of CF One World. I am a dairy consumer so now I want to try some of the Super Milk from Organic Pastures or wherever. Not sure if raw milk cures cancer, but I would not be surprised if it is a far superior product to the milk we buy in the store every day. If you don't do dairy, no worries, it's still a fun post to read.
Milk.....
It does a body good...or does it?
The argument can go on and on. There are the anti-milk folks and the pro-milk folks. The man I look up to for nutritional advice, Robb Wolf, is anti-milk. John Welbourn, the man behind CrossFit Football, recommends a paleo diet supplemented with milk (preferably raw milk from grass fed cows....not easy to find).
There is tons of information about milk on the internet. Funny how Google can formulate your side in the argument.Do a search on milk in Google and you can find information that argues both sides of the milk debate. I typed in "Milk and Mucous" because that is what I keep hearing milk haters talk about, and quite frankly I wasn't sure what they were talking about. On the first page of search results were websites saying milk causes mucous and websites saying milk doesn't cause mucous. WTF?
I guess what will happen is you will follow your own trail of information found on the internet, and that trail will formulate your opinions on the matter. All good....
So about milk. I know some people that are seeing FANTASTIC results from drinking milk. Dan is jugging a couple quarts of raw milk a day. He tells me his energy levels are through the roof, he feels great, and we have all seen his performance numbers. I started drinking a quart of whole milk after every training session and supplementing some of my meals with a couple glasses of the stuff. My strength numbers are climbing, and I am looking more muscular than I've looked in a long time. You can do a search on Google right after reading this and within 20 seconds find a slew of articles as to why Dan and I are screwing ourselves up, or why we are doing well drinking milk. (BTW- From some of what I have read, it appears I have no allergies to milk. I have gone several months without drinking it and had no ill side effects when I start drinking it again. Good thing...I love milk.)
You can post your arguments about milk here, or I invite you to CrossFit Unlimited on 2/4/2010 at 6:30 pm. Mark McAfee, the owner of Organic Pastures will be giving a free presentation about raw milk. Austin is encouraging people to show up who have questions, concerns or hatred of milk. Here is Austin's take on the seminar from the CrossFit Unlimited site:
"There are a ton of health benefits for drinking raw milk. There's an underground movement happening over this stuff and I want to learn more. So I have the owner of Organic Pastures, Mark McAfee, coming to the cell to do a presentation on raw milk and bring some free samples. He's coming straight from the farm in Fresno so I promised we would have at least 15 people there."
I am attending for sure. Anyone else interested, please post to comments so I can let Austin know.
Option #1: 15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide) 30 High Box Jumps (you choose the height - 4-8-12 inches higher than normal is a good guide)
or
Option #2: 15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide) 21 MU's/32 Jumping MU's/21 Ring Dips & 21 Pull-Ups Break up the work any way you like. There will be a 12 minute cut-off for the WOD.
Check out the events page which has been recently updated. If you are planning on competing in the sectionals in March, I suggest you register asap. If you are on the fence about this, talk with myself, Jeremy or Brent. That's why we're here!
Also, CF Headquarters is coming to film here at our gym this Tuesday 1/12 for the 1:30 class! If you want to be a superstar, this would be the class to make that day.
Max sledge strikes on the big tire in 2 minutes. There will be a boys and girls category. Ladies use the 10lb sledge and guys use the new 16lber!
These must be done with a full range of motion, so your arms must be fully extended with the sledge directly overhead for each rep. If you are not clear on this, see me before you kill yourself for two minutes. Only one person may go at a time! Please be careful!
Also, the winner of last month's L-sit contest is young Brian Bower. See me for your winnings Brian!
Inverted and Ring Strength Seminar Inverted and ring strength are essential components for any athlete who wants to improve their strength to weight ratio. This is a training session covering progressions designed to bring your handstands and ring training to the next level. We will be covering how to spot each other in a handstand and on the rings, safety issues regarding both training methods, and numerous potent drills and skills. We will be demonstrating a clear progression toward a free standing handstand, a press to a handstand, and a handstand push-up. We will also be demonstrating clear progressions toward kipping pull-ups, ring dips, muscle-ups, and the iron cross. This session will be open to everyone of any experience level, and we will make accommodations for any training limitations. This will be a great opportunity for you to get your first handstand and muscle-up!
The dates are also posted on the right. See you there!
I spoke to the Foothills Recreation people today and it looks like if we want to be sure to get a spot in the Thursday night league, we have to get our team in by THIS THURSDAY. So, if you are going to play I need you to email me at tmahlik @ gmail[dot]com. (yes, that is actually "gmail.com").
I think we need at least 12 players confirmed before I will personally front the $570 to play. It is only a team fee (the fee is actually $630, but if we pay at the time of registration we get $50 off), so no player fees or anything. We will need to buy flags and we can get shirts from James.
Steve S, Hal, Justin, James, Mark McNamera and David have said they are in-- Jason, Kyle and Matt F have expressed some interest. IF YOU WANT TO PLAY PLEASE EMAIL ME ASAP--EVEN IF YOU ARE ON THE LIST, PLEASE CONFIRM!
I have a buddy from work who is going to play too. I may be able to scape another one or two together as well.
Do you guys have a mental crutch that you employ during WOD's/during specific movements? Mine is that damn low bar. I'm short but not that short. When I go somewhere else or compete it's very likely I won't get a bar that short. It's just a little mental relief for me during a WOD involving pull-ups, especially C2B pull-ups. So I'm getting off it...
Remember, Monday starts the new programming calendar which can be found in the right hand side of the blog.
Also, On Ramp starts so that will run concurrently with open classes.
Also, Chappy's Oly clinics start this month (we did decide that the strength classes will go away as they have always been pretty small and they will be somewhat redundant given that we are lifting 3 days/week now). The schedule for the 2010 year is listed on the right as well. There will be one class per month. These classes are intended to give the people coming from On Ramp an intro. to the Oly lifts. As long as there is enough room, veteran members are welcome to attend these at anytime to work on the fundamentals.
Bear/bare with us this first month or two while we get used to all this. We appreciate your help and understanding.
Lastly, the competition class will start this coming Saturday 12/9 and run each Saturday thereafter unless you are otherwise notified. It will be from 1-2 and run by myself. Pretty much anyone is welcome to attend - if you are unsure check with me. The purpose of this class will be to get us ready for the upcoming sectionals in March and the regionals (most likely competing as a team) in May.
Great job all. I'm glad to see you guys and happy New Year!
Also, when you see them please welcome Erin Armand (Dean-O's special friend), Tim Walsh (Dani's special friend) and Bill and Betsy Phelan to our group. Tim, Bill and Betsy will start On Ramp this month and join us when they graduate. Erin is already training. Welcome!
New On Rampers - way to get it started!
