Sunday, February 28, 2010

WOD 3/1/2010

Have you ever seen a happier burpee? This is definitely an HQ photo.


3x5 Back Squats

then...

4 rounds:
7
Heavy Push Jerks (you choose the weight)
10 Burpees
13 Swings (24/16)

12 minute cut-off

Top 3 Men's Lifts:
1.) Jason: 305/155# PJ/8:57
2.) Marc: 260/135# PJ/8:57
3.) Todd: 247/95# PJ/10:20

Top 3 Women's Lifts:
1.) Jen B: 130/55# PJ/8:35
2.) Carla: 103/55# PJ/10:21 & Dani: 103/65# PJ/11:09
3.) Stacy: 108/DNA

Tim: 115/65# PJ/10:21
Kyle: 225/135# PJ/11:33
Dean: 215/125# PJ/8:39
Nick:215/125# PJ/11:04
Mignon: 65/33# PJ/9:16 (mod)
Steve: 210FS/135# PJ/9:42 (mod)

On Ramp A
200M Run
15-12-9
Squat
Body Row
Push-Ups
200M Run

Justin: 7:14
Deanna: 7:00
Richard: 5:26
Matt Smith: 5:11
Jason: 5:30/6:32

On Ramp B
4 rounds:
8 KTE's
10 Burpees
12 Lunges

Wade: 7:34
Joel: 5:26
Dylan: 4:39
Adam: 6:25
Susan: 8:51 (mod)
Kim: 7:28 (mod)
Maria: 7:15 (mod)
Jessica: 5:56 (mod) (ST)


Saturday, February 27, 2010

WOD 2/27/2010

Thanks for visting Jon! Your always welcome.


3x3 Squat Cleans


then...

5 rounds:
80 Yd Shuttle (back and forth on the 20 - touch with your hand)
7 Heavy Power Snatches (you choose the weight)
9 Big Box Jumps (you choose the height)

No cut-off, just hurry up!

Top 3 Men's Lifts:
1.) Adam: 155/11:36 & Matt F: 155/DNA
2.) Troy: 135/12:14
3.) Kyle: 125/13:28 and Jon: 125/11:00

Top 3 Women's Lifts:
1.) Tara: 95/10:42 & Jenn C: 95/10:17
2.) Jen B: 85/11:46 & Corene: 85/12:53
3.) KJ: 70/13:12

Matt S: 115/13:06
Laurie: 63/13:25

Thursday, February 25, 2010

WOD 2/26/2010

Wade working hard to graduate On Ramp and get into the Open Class


5 rounds:

20 Romanian Deads (95/65)
20 Windshield Wipers (95/65) (each side will count as a rep today)

Daily Leaders:
1.) Jarrod: 6:56
2.)
Tara: 7:34
3.) Troy: 8:03
4.) Matt F: 8:51
5.) Steve: 8:58

Catherine: 8:59
Nick: 9:02
Lorie: 9:24
Dani: 9:51
Laurie: 9:06 (mod)
Gena: 9:13 (mod)
Tim: 10:23 (mod)
Dean: 7:13 (ST)

On Ramp B
3 rounds:
10 Body Rows
15 Push Press
20 Air Squats

Jessica: 4:15/33#
Wade: 4:15/30# DB
Kim: 6:39/33#
Joel: 4:35/75#
Dylan: 4:31/75#
Susan: 6:55/45#
Maria: 5:45/33# (mod)

Wednesday, February 24, 2010

WOD 2/25/2010

Don't forget to congratulate Mignon when you see her and welcome her into the Open Class. Great job Mignon!



3x3 Jerk


then...

21-15-9
Heavy Hang Squat Cleans (you choose the weight)
Knee2Elbows
Renegade Rows (you choose the weight)

12 Minute Cut-Off

Top 3 Men's Lifts
1.) Jason: 235/
135# HSC/30# RR/16:30
2.) Kyle: 185/115# HSC/25# RR/21:00 & Marc: 185/115 HSC/30# RR/15:40
3.) Steve: 177/115# HSC/25# RR/16:30

Top 3 Women's Lifts
1.) Jenn C: 117/55# HSC/10# RR/11:22 (mod)
2.) Tara: 110/65# HSC/10# RR/19:00
3.)
Nina: 95/55# HSC/10# RR/22:15

Jon: 167/95# HSC/20# RR/11:55
Matt F: 167/95# HSC/20# RR/22:00
Carla: 83/33# HSC/10# RR/15:10 (mod)

On Ramp A
200M Row
15-12-9
Ring Rows
Push-Ups
Air Squats
200M Row

Lorie: 7:22 1st/6:25 2nd (mod)
Mignon: 7:44 1st/5:51 2nd (mod)

No Competition Class this Saturday

Competition class is cancelled this Saturday 2/26. Those of you that want to get a second workout during that time are welcome to come in and train. Tara, Dean and Marc, you guys can get together if y'all want. I'm sorry for the cancellation, we have a wrestling clinic that I should attend.

Tuesday, February 23, 2010

WOD 2/24/2010

You whooped that thing Jarrod


Randy

75 HPS (75/55)

Workout last done here.

then...

10-9-8-7-6-5-4-3-2-1
Pull-Ups
1-2-3-4-5-6-7-8-9-10
Burpees


Workout last done here.

You will post 2 scores and a cumulative score. If you guys are feeling tired, today is a good day for a rest. If you're up for it, then come in and get after it.

Daily Leaders:
1.) Jarrod: 13:34
2.) Jason: 15:15
3.) Tara: 16:07
4.) Jen B: 18:38
5.) Matt F: 20:30

Kyle: 21:29
Troy: 21:05
Dani: 20:32 (mod)
Dean: 14:00 (mod)
Laurie: 16:59 (mod)

On Ramp B
7 Dead Hangs
9 Deads
11 STS

Wade: 8:49, 24kg, 185#
Joel: 8:12, 16kg, 105#
Dylan: 5:43, 16kg, 95#
Susan: 10:28, 8kg, 73# (mod)
Maria: 8:07, 12kg, 85# (mod)
Jessica: 6:16, 12kg, 75# (mod)
Kim: 7:02, 12kg, 63# (mod)

Monday, February 22, 2010

WOD 2/23/2010

Finally got a chance to use those sledges


3x3 O-Squat

then...

Max reps at each station:
Sledge Hammer Strikes (16/10)
Squat Jumps (six inches above your standing reach)
Hang Power Cleans (heavy, you choose the weight)
KB Swings (24/16)
Ring Dips
Ring Rows

1 minute at each station, 1 minute rest between stations

Top 3 Men's Lifts
1.) Arnold: 190/135lb HPC/175
2.) Marc: 155/135lb HPC/143
3.) Derek: 95/115lb HPC/132 & Todd: 95/135lb HPC/135

Top 3 Women's Lifts
1.) Tara: 105/DNA
2.) Dani: 73/63lb HPC/145 (mod)
3.) Jenn C: 70/DNF (mod)

Carla: 33/33lb HPC/98 (mod)
Steve: 210 FS/135lb HPC/157 (mod
)

On Ramp A
5 rounds:
5 SDLHP
10 Kipping Pull-Ups
15 Ball Slams

Lorie: 10:59/55lb SDLHP (mod)
Matt S: 9:30/75lb SDLHP (mod)
Mignon: 7:40/31lb SDLHP (mod)

Sunday, February 21, 2010

Enzi

I wanted you all to know that Enzi passed away yesterday. Normally I wouldn't post about this but you have been so kind to me/us in all your well wishes and with your way too generous donation to her cause. Also, I know some of you knew her and had a chance to enjoy her. Of course my heart is broken, she was my best friend. But I also know how fortunate we were. She was a very happy puppy her whole life - it was only the second part of Wednesday until Saturday morning when she left that was difficult. Her decline and departure was very, very short. And I am grateful for that.

I felt you guys should know. Thank you so much for everything, you certainly go too far. Enzi was always full of joy and ready to share that with everyone around her, so I will do my best to follow her example when I see you again. Thank you for being such wonderful friends.

Ian

WOD 2/22/2010

Bring that mean face Laurie!


25 Thrusters (75/48)

5 rounds:
30 DU's
20 STS's (24/16)
25 Thrusters to finish

Daily Leaders:
1.) Marc: 9:14
2.) Steve: 9:59
3.) Kyle: 13:00
4.) Tara: [17:08]
5.) Dean: 18:30

Lorie: 12:52 (mod)
Derek: 16:05 (mod)
Dani: 17:28 (mod)
Betsy: 19:29 (mod)
Carla: 20:58 (mod)
Laurie: 11:33 (mod)
Tim: 18:24 (mod)

On Ramp A
7 rounds:
3 Thrusters
5 DU's
10 KB Snatches

Matt S: 9:00/89lbs
Mignon: 9:29/33lbs (mod)
Lorie: 6:42/43lbs (mod)

On Ramp B
AMRAP in 8 minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Jessica: 6 2/3, 8kg, 10lbs
Wade: 4 2/3, 24kg, 20lbs
Kim: 7 2/3, 8kg, 4lbs
Joel: 7 1/3, 16kg, 15lbs
Dylan: 7 1/3, 16kg, 15lbs
Susan: 4 2/3, 12kg, 10lbs
Dean: 5 2/3, 24kg, 20lbs (commando pull-ups)
Maria: 5 2/3, 12kg, 10lbs (push-ups)

Friday, February 19, 2010

WOD 2/20/2010

If you ever wonder what Dean looks like under duress...


3x3 Deadlift


then...

Complete 5 weighted pull-ups & 5 Heavy SDLHP on the minute every minute for 10 minutes. You choose the weights. You will do 5 burpee-to-box jumps (24/20) for every rep you miss at the end of the WOD. For reals.

Top 3 Men's Lifts:
1.) Arnold: 375lbs/20lb Pull-Ups/115lb SDL
2.) Adam: 365lbs/BW Pull-Ups/115lb SDL (mod)
3.) Jason: 315lbs/20lb Pull-Ups/95lb + vest SDL

Top 3 Women's Lifts:
1.)
Tara: 215lbs/BW Pull-Ups/65lb SDL (mod)
2.) Lorie: 210lbs/5lb Pull-Ups/55lb SDL
3.) Corene: 203lbs/BW Pull-Ups/55lb SDL (mod)

Matt S: 295lbs/20lb Pull-Ups/95lb + vest SDL
Aaron: 295lbs/15lb Pull-Ups/75lb SDL
Matt F: 25lbs/10lb Pull-Ups/75lb SDL
Derek: 295lbs/10lb Pull-Ups/95lb PP (mod)
Troy: 285lbs/BW Pull-Ups/95lb SDL (mod)
Jenn C: 180lbs/Band Pull-Ups/67lb SDL (mod)
KJ: 143lbs/Band Pull-Ups/55lb SDL (mod)

Comp Class
4x10 Squat Cleans

then...

200M Row
20 Deads (185lbs)
400M Row
15 Deads
800M Row
10 Deads
400M Row
15 Deads
200M Row
20 Deads

Marc: 95lbs/13:56
Dean: 95lbs/16:50

Thursday, February 18, 2010

WOD 2/19/2010

Mini dodgeball


Dogeball WOD!

On Ramp B
3x5 Deads
Max meter row in 4 minutes

Susan: 85lbs/794
Jessica: 85lbs/887
Kim: 85lbs/831
Joel: 225lbs/1038
Dylan: 215lbs/1054
Wade: 255lbs/977

Wednesday, February 17, 2010

WOD 2/18/2010

Sometimes Dani likes to take a little nap during the WOD


3x3 Press


then...

4 rounds:
7 Heavy Front Squats (you choose the weight - I do mean heavy)
9 Burpee-to-Pull-Ups (pull-up bar no lower than your overhead standing reach)
11 Anchored & Weighted Sit-Ups (use a dumbell of your choice)

12 minute cut-off.

Top 3 Men's Lifts:
Why even list 'em, Marc Jason Arnold & Steve all at 145lbs.

Top 3 Women's Lifts:
1.) Jenn C: 80lbs/75lb FS/26lb Sit-Up/9:56
2.) Tara: 75lbs/75lb FS/25lb Sit-Up/9:23
3.) Carla: 70lbs/43lb FS/15lb Sit-Up/11:09

Matt F: 135lbs/115lb FS/30lb Sit-Up/11:15
Marc: 145lbs/135lb FS/30lb Sit-Up/8:20
Steve: 145lbs/145lb FS/35lb Sit-Up/9:37
Arnold: 145lbs/145lb FS/30lb Sit-Up/9:28
Jason: 145lbs/205lb FS/35lb Sit-Up/10:41
Jen M: 65lbs/55lb FS/20lb Sit-Up/10:51 (mod)
Dani: 67lbs/43lb FS/20lb Sit-Up/11:39 (mod)
Laurie: 65lbs/55lb FS/10lb Sit-Up/9:17 (mod)
Dean: 130lbs/125lb FS/30lb Sit-Up/11:20 (mod - not a real mod Deano)
Lorie: 62lbs/133lb DL/20lb Sit-Up/11:09

Grass Fed Beef Order

Hey all, we have a source for 100% grass fed beef that will be delivered this weekend. The beef is frozen and was raised by Betsy's brother Nick. We are trying to get a quarter or half side of beef. Consequently, you'll get a mixture of some cuts and a lot of ground beef. The benefit is that the cost will be $5.50 a pound. Please try to order ten or more pounds so we can get you a selection of cuts. Payment will be by check only. Make your checks payable to Betsy Phelan. We need to have your check by Friday evening for this delivery.

Fight Tickets

Nick Macias (defending his belt) & Tony Miller, two of the fighters that have been training here, will fight at DU (Ritchie Center) Friday 2/26. Place opens at 6PM, fights start at 7:30PM. We have a handful of tickets here available for $25 cash. I am giving the cash right back to Nick - I believe your purchase will help them out.

These guys train really hard to do what they love to do. It's always good to have people come out and support you, so come and get 'em.

Tuesday, February 16, 2010

WOD 2/17/2010

Thunder, keepin it real


2-4-6-8-10-12-14-16-18-20

KB Swings (24/16)
40 yard sprint to start, in between sets and to finish

Daily Leaders:
1.) Jenn C: 6:59
2.) Jen B: 7:02
3.) Adam: 8:07
4.) Kyle: 8:19
5.) KJ: 8:46

Stacy: 9:17
Sheri: 7:41 (mod)
Lorie: DNC

On Ramp B
5 rounds:
8 Deads
8 Ring Rows
8 1 Arm DB Press (each side)

Joel: 4:45/85lbs/20lbs
Kim: 6:21/55lbs/5lbs
Susan: 6:01/55lbs/10lbs
Wade: 5:17/95lbs/30lbs
Jessica: 4:40/55lbs/5lbs
Dylan: 5:17/85lbs/15lbs

Monday, February 15, 2010

Dodgeball on Friday!

We are playing dodgeball on Friday for both the 5 and 6:30 WOD's. Everyone is welcome, including On Rampers. You will get a good workout and have a great time so be there!

WOD 2/16/2010

Coach with the big air


3x3 Back Squat


then...

Max rounds in 12 minutes:
5 Big Box Jumps (you choose your height)
7 Clapping Push-Ups

Top 3 Lifts Men
1.) Jason: 325/36"/12.5
2.) Marc: 275/36"/14.5
3.) Ian: 270/36"/15.5

Top 3 Lifts Women
1.) Tara: 150/DNA
2.) Jen M: 135/18.5 (mod)
3.) KJ: 117/20"/15 (mod)

Andres: 205/36"/12.5
Derek: 200/36"/12
Carla: 112/20"/15 (mod)

On Ramp A
5 rounds:
5 O-Squats
7 Box Jumps (24"/20")

Mignon: 5kg/5:38
Matt S: 55lbs/3:56
Corene: 55lbs/6:13
Adam: 95lbs/4:01
Lorie: 33lbs/3:45 (mod)
Terry: 5:02 (mod)

Sunday, February 14, 2010

WOD 2/15/2010

Nice job on your first class Tim - and thanks for carrying KJ!


2 Person Team WOD
:

1000 M Run (can be broken into 200's)
100 Jumping Pull-Ups
100 O-Squats (pipe)
100 Interlocking Sit-Ups (12 lb slam ball with feet interlocked)

Only one person may work at a time with the exception of the sit-ups. Work can be done in any order.

Top 3 Teams:
1.) Jason & Lorie (team Hell's Yeah?): 11:03
2.) Kyle & Todd: 11:40
3.) Ian & Carla: 11:45

Marc & Kristen (team []): 13:23
Derek & Jen B: 14:05
Hal & JZ: 13:37
KJ & Tim: 16:05
Gena & Jenn C: 13:36
Tara & Laurie: 13:19

Nice job guys!

On Ramp A
4 rounds:
8 KTE's
10 Burpees
12 Lunges

Matt S: 8:57
Lorie: 7:56
Corene: 7:44
Mignon: 9:08 (mod)
Terry: 6:21 (mod)


On Ramp B
200M Run
21-15-9
Body Rows
Push-Ups
Airs Squats
200M Run

Dylan: 6:16
Joel: 5:24
Wade: 7:29
Susan: ? (mod)
Kim: 7:30 (mod)
Jessica: 5:43 (mod)

Friday, February 12, 2010

WOD 2/13/2010

Making you guys strong and fast!

3x5 Squat Cleans

then...

40 yard dash x 5
Rest 1 minute between attempts - log your fastest time

Top 3 Lifts Men

1.) Jason: 225/5.45 (nice Jason!)
2.) Arnold: 155/5.63
3.) Adam: 145/6.18

Top 3 Lifts Women
1.) Tara: 85/6.09
2.) Jenn C: 75/6.92 & Corene: 75/7.05
3.) KJ: 70/7.79

Matt F: 135/6.09
Stacy: 68/7.26
Laurie: 75/6.94 (mod)
Bill: 137/5.96 (mod)
Betsy: 70/8 DNC (mod)
Todd: DNA/5.78 DNC


Competition Class
DU Practice

3 rounds:
200M Run
10 Heavy C&J's
20 KB Swings (24/16)

Tara: 85/15:02
Jason: 155/14:07
Matt F: 115/15:55

Thursday, February 11, 2010

WOD 2/12/2010

Congrats to the newest graduating On Ramp members!


50 DU's

50 HPS (75/48)
50 Ball Slams
50 Burpees

Break the work up any way you like.

Daily Leaders:
1.) Ian: 8:58
2.) Ben: 9:10
3.) Arnold: 10:42
4.) Kyle: 12:17
5.) Julie: 12:53

Tara: [14:06]
Derek: 13:49
Dean: 13:21
Hal: 13:58
Todd: 18:34
Matt F: 19:17
Corene: 20:13
Dylan: 15:56 (mod)
Lorie: 15:56 (mod)

On Ramp B
200M Run
21-15-9
Body Rows
Push-Ups
Air Squats
200M Run

Kurt: 7:45 Last Class 8:42 First Class
Corene: 7:03 Last Class 5:51 First Class
Tim: 7:29 Last Class (mod) 6:55 First Class (mod)
Laurie: 7:04 Last Class (mod) 8:09 First Class (mod)
Terry: 9:47 Last Class
Jarrod: 6:30 Last Class

Happy Hour at the Mirage

Hey all,

People are heading over to the Mirage (across the parking lot) tomorrow after the 5PM Class. Everyone is welcome!

Wednesday, February 10, 2010

Olympic Lifting Clinic this Saturday 2/13

Remember (especially On Rampers) - there is an Olympic Lifting Clinic this Saturday 2/13 from 12:30-2:30 with Brent Chapman. People who have recently graduated from the On Ramp curriculum or are currently in it will want to attend. This is where you will be introduced to the Oly lifts (the Snatch, Clean & Jerk) so that you can move towards lifting regularly in the open class.

WOD 2/11/2010

Make sure you congratulate Chappy when you see him - our first blue belt!


3x5 Jerk (push or split)


then...

21-15-9-15-21
Pull-Ups (Do C2B's if you got 'em)
Wall Balls (20/15)

Workout is for Jason's b-day which is today Wednesday. Happy birthday Jason! We'll do one of your other suggestions on a different day, they sounded fun.

Daily Leaders:
1.) Ian: 162/[10:27]
2.) Steve: 157/10:52
3.) Marc:165/12:30
4.) Jason: 185/[12:35]
5.) Matt F: 157/18:47

Todd: 185/13:28 (mod)
Dani: 85/14:45 (mod)
KJ: 95/12:10 (mod)
Carla: 80/15:17 (mod)
Tara: DNA/15:05

Membership Dues - Important, please read...

All,

I wanted to take a moment to reiterate the gym's policy on freezing and cancelling your memberships and to share our point of view with you on this. Whether you have a one 1 year CrossFit agreement or a 6 month multi-discipline agreement, the policy is the same. There are two reasons that we will freeze your account for you. 1.) you sustain an injury or have an operation that prohibits you from doing anything physical for a period of 1 month or greater (ie you contract mono or have a hernia surgery) 2.) you leave town for a period of 1 month or greater. That's it. There are no cancellations.

If you are doing 2 or 3 disciplines and you need to "downgrade" your membership because it is simply too much, we will gladly permit you to do so. For example if you are training Muay Thai and CrossFit and BJJ and you decide you cannot attend enough or that you are not making progress - it is no problem to switch to 1 or 2 disciplines instead.

Please do not put us in the very unfcomfortable situation of having to tell you that you are not an exception to the policy. We all have stuff happen in life. For CrossFit, if you want to be able to come and go as you please, you need to pay the month-to-month rate. That is why the tiered structure exists! If you want the cheaper rate for a six month or 1 year commitment we are happy to give it to you! But you can be sure we will ask you to do what you have already agreed to which is to honor your commitment. People get busy, have schedule changes, get depressed, have babies and sprain their ankles. Personally, I am a bleeding heart and I love and value all of you. Every time you call me and ask for an exception it is extremely difficult for me not to oblige. But, I have made my last exception. No more. It is simply not in the best interest of the business. If I continue with this, there is no awesome gym for you guys to train at. It's that simple.

Also, each time I make an exception it devalues the other members who have honored the gym with their commitment. The person that took a paternity/maternity leave from the gym to stay home with their family but continued to meet their financial obligation prior to returning. Or the client that shows up and trains with a brace on their leg from hip to ankle for months at a time. These folks make this place possible. And I need to respect their efforts.

The staff and myself are all deeply committed to this place and to all of you. I am here 6 days a week giving 125% because I love what I do. We strive to make the gym and academy better on a daily basis. In return we ask you to honor your commitment so that there is a kick ass facility for you to return to each day.

We thank you for your understanding!

Ian & the CF Littleton/Front Range BJJ Staff

Tuesday, February 9, 2010

WOD 2/9/2010

Apparently Brent was confident he had secured the #1 position even before the workout was over.


20-18-16-14-12-10-8-6-4-2
KB Snatches (16/12)
SDLHP (75/48)

Daily Leaders:
1.) Brent: 11:50
2.) Ian: 12:12
3.) Steve: 12:49
4.) Hal: 12:54 (nice Hal!)
5.) Jen B: 13:28

Kyle: 13:41
KJ: 15:29
Dani: 17:28
Justin: 19:49
Jenn C: 14:25
Stacy: 18:10 (mod)

On Ramp B
5 rounds:
5 SDLHP (75/55)
10 Kipping Pull-Ups
15 Ball Slams

Adam: 10:23
Jarrod: 7:37
Terry: 9:42
Kurt: 10:02 (mod)
Jason R: 9:26 (mod)
Tim: 10:02 (mod)
Corene: 8:48 (mod)
Laurie: 9:47 (mod)

Women's Muay Thai Intro Class

Kru Marc will be hosting a women's Muay Thai Intro Class Saturday 3/6 from 12:30-2:30. There has been a lot of interest in doing a class for women only so here is your chance to come and show Marc you would be committed to something like this. Potential class times will be discussed as well as other details if there is enough interest in moving forward. Please bring $20 cash to give to Kru when you come. This class is open to non-members so bring anyone you like!

Monday, February 8, 2010

WOD 2/9/2010

Way to bring it today Carla!


3x5 O-Squat


then...

15 Weighted KB Step-Ups (24/16)(24"/20")
21-15-9
Push-Press (Heavy, you choose the weight)
KB Swings (24/16)
15 Weighted KB Step-Ups (24/16)(24"/20")

12 minute cut-off

Jen M: 75lbs/9:40/48# PP
Lorie: 50lbs/10:35/55# PP
Nina: 60lbs/10:01/43# PP
Marc: 145lbs/9:41/115# PP
Carla: 30lbs/7:39/43# PP
Betsy: 30lbs/7:26/33# PP (mod)
KJ: 75lbs/6:53/55# PP (mod)
Derek: 90lbs/11:51/90# PP (mod)(nice on the squats Derek!)
Catherine: 48lbs/10:01/68# PP (mod)
Tara: 95lbs/DNA


On Ramp A
5 rounds:
7 Pull-Ups Dead Hang
9 Dead Lifts
11 STS

Maria: 8:45, Green, 95#, 8kg
Mignon: 6:34, Grey, 55#, 8kg
Matt S: 7:12, 2 Purple, 145#, 16kg
Lorie: 7:30, Blue, 115#, 16kg

Sunday, February 7, 2010

WOD 2/8/2010

Did C2 hire a new model to showcase their rowers?


"The Chief"

Max rounds in 3 minutes of:

3 135lb/95lb Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles. Last done here.

Daily Leaders:
1.) Marc: 22
2.) Todd: 19
3.) Tara & Kyle: 16
4.) Hal: 15
5.) Troy: 14

Derek: 12
Justin: 11
Lorie: 15 (mod)
Jen B: 17 (mod)
Stacy: 16 (mod)
Dani: 13 (mod)
Betsy: 16 (mod)
Bill: 18 (mod)

Steve: 23 (ST)

On Ramp A
AMRAP in 8 minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Maria: 4 2/3, 10lbs, 12kg
Matt: 6, 15lbs, 16kg
Mignon: 6, 4lbs, 8kg
Lorie: 5, 10lbs, 12kg

On Ramp B
7 rounds:
3 Thrusters
6 DU's
10 KB Snatches

Kurt: 10:22, 8kg, 75lbs
Jason R: 10:40, 8kg, 67lbs
Corene: 11:06, 12kg, 63lbs
Jarrod: 6:34, 16kg, 95lbs
Tim: 11:30, 8kg, 55lbs
Laurie: 9:06, 8kg, 55lbs (nice job Laurie!)

Chase wins big this weekend!

Mixed Martial Arts Videos on Purefight


Here is a video of Chase's fight this weekend. You may have seen Chase around the gym training with Chappy and Kru Marc along with some of the other fighters. When you see him again, make sure and congratulate him. Nice job Chase!

Saturday, February 6, 2010

WOD 2/6/2010

3x5 Deadlift

then...

5 rounds:
Max Thrusters in 1 minute (115/75)
1 minute rest between attempts. Post your best round.

1.)Jason 335 22
2.)Dave Stone 405 15
3.)Jarrod DNA 14
4.)Nick DNA 10
5.)Corene 188 9


Steve DNA DNA
Corene 188 9
(Troy) 255 6
Jen C 168 8
(Dylan) 185 20
(Allyson) DNA 10
(Jen B) 190 12


That was fun everyone. Please welcome Dylan to the gym! We were fortunate to have Dave Stone from Crossfit Junction drop in for a workout.

Sorry guys, I forgot to post a different WOD for the 11:30AM class. Hoped that worked out. My bad!

Thursday, February 4, 2010

WOD 2/5/2010

21-18-15-12-9-6-3
Med Ball Squat Cleans (20/15)
STS's (24/16)
Romanian Deads (115/75)

Scores will be posted Monday when I return if not before. You guys be good while I'm gone!

1.)Kyle 10:29
2.)Tara 10:42
3.)Jason 10:48
4.)Arnold 11.22
5.)Julie 12:44

Matt S. 15:16
[Todd] 15:36
Dani 16:20
Lorie 15:21
Troy 14:35
Ben 13:25
Betsy 20:05
(KJ) 14:29
Dean: 13:52
Matt F. 17:27
Corene 13:47
Carla 17:44


On Ramp B:
AMRAP 12 Minutes
3 Front Squats
6 Pullups
9 Ring Dips

(Kurt) 6 2/3
(Laurie) 8 1/3
(Jason R) 7 1/3
(Tim) 6
Jarrod 6 (2)
(Corene) 7 1/3

Wednesday, February 3, 2010

WOD 2/4/2010

5x5 Press

then...

Max rnds in 12 minutes
5 O-squats (115/75)
7 KB Swings (24/16)

Often in the current programming you will choose your own "heavy" weight. Today I chose for you. If you can't do it yet no problem. It represents where you are headed.

1:) Jason: 125 / 13
2:)
Brent: 115/10
3:) Marc: 135 / 7

Tara: 70 / DNA
(Dani): 63 / 10 1/2
Lorie: 60 / DNA
(Derek): 115 / 7
Dean: 115 / DNA
(Catherine): 85 / 11
(Matt F.): 115 / 7 1/2
(Justin): 115 / 9
(KJ): 65 / 9
(Steve): 125 / OFP
(Carla): 65 / 13
(Josh): 105 / 6
(Jen C.) 72.2 / 11 1/2

On Ramp A:
5 Rounds:
8 Deadlifts
8 Ring Rows
8 One Arm Dumbell Press

Maria 10:40 / 85 / 5
Matt S. 5:34 /105 / 20
Lorie 7:34 / 133 / 10
Mignon 7:46 / 55 / 5




Tuesday, February 2, 2010

WOD 2/3/2010

Kyle, you've come a long way brother. Just wanted to recognize.


1 minute at each station with a fixed one minute rest between rotations (max reps at each exercise):


Calorie Row
Wall Ball Shots (20/15)
Push-Ups
KB Swings (16/12)
20 Yard Shuttle Runs
HPS (45/33)
Box Jumps (24"/20")

Daily Leaders:
1.) Dean: 177
2.) Kyle: 170
3.) Derek: 165
4.) Matt F: 161
5.) Hal: 160

Justin: 154
Tara: 149
Dani: 136 (mod)
Catherine: 131 (mod)
Lorie: 143 (mod)
Erin: 154 (mod)
KJ: 154 (mod)
Stacy: 135 (mod)(I was confused by your math Stacy - I added to 135, let me know...)


On Ramp B
5 rounds:
5 O-Squats
7 Box Jumps

Jarrod: 3:23 95/24"
Kurt: 6:28/33/24"
Tim: 7:10/33/20"
Laurie: 5:37/11/20"
Jason R: 6:08/33/24"

Monday, February 1, 2010

Awesome Gymnastics Clinic, Congratulations etc.

First I wanted to thank Ben for putting on such an awesome 2 hour session on Saturday. He did a superb job of covering the positions in great detail and giving people of all abilities a map to figure out where they are and where they need to go next with hand-stand related stuff, kipping pull-ups and ring related stuff. If you were fortunate enough to attend, please post up and give him a shout out. Ben lives a long ways from our gym and generously donated his time and experience to help us get better.

Also, a big congratulations to Steve who got his first MU that day. Long overdue!

Also, congratulations to CF Littleton members Jason and Jarrod who got their level 1 certs this last weekend.

Lastly, congratulations to Matt Shay and Erin Armand for winning the January monthly challenge. I will have prizes for you guys shortly. Nice work!

And I almost forgot, congratulations again to Erin on getting her first pull-up tonight!

WOD 2/2/2010

Don't forget to check your logs before you guys lift - right Jenn!?


3x5 Back Squats


then...

200M Run
3 rounds:
12 Heavy Deads (you choose the weight)
9 Weighted Pull-Ups (use your choice of dumbells)
200M Run

12 minute cut-off

Marc: 255lbs/225lb Deads/10lb Pull-Ups 7:26
Frank: 215lbs/195lb Deads/10lb Pull-Ups 9:52
Arnold: 267lbs/235lb Deads/20lb Pull-Ups 8:09
Dean: 205lbs/235lb Deads/Weighted Push-Ups 7:23 (mod)
Nick: 205lbs/185lb Deads/BW Pull-Ups 8:45 (mod)
Betsy: 93lbs/63lb Deads/Band Pull-Ups 8:07 (mod)
Bill: 135lbs/135lb Deads/Band Pull-Ups 8:46 (mod)
Carla: 103lbs/95lb Deads/Band Pull-Ups 8:34 (mod)
Jenn C: 133lbs/125lb Deads/Band Pull-Ups 8:20 (mod)
Josh: 135lbs/135lb Deads/BW Pull-Ups9:40 (mod)
Jason: 295lbs/275lb Deads/15lb Pull-Ups DNF 13:10 + 200M


Jen B: DNA/143lb Deads/5# Pull-Ups 9:01 (made up next day)
Ian: 255/235lb Deads/20# Pull-Ups 7:59 (made up next day)

On Ramp
5 rounds:
8 Deads
8 Ring Rows
8 Dumbell Press

Maria: 10:40/85#/5#
Matt S: 5:34/105#/20#
Lorie: 7:24/133#/10#
Mignon: 7:46/55#/5#


Nice work everyone!