WOD 4/1/2010

How could you not love that face?

Press 3x5

then...

20 L-Pull-Ups
40 Ring Dips

Break up the work any way you like. Standard for the pull-up is feet at or higher than hips. If they fall below the rep does not count.

If you mod the L-Pull-Ups you will do a dead hang pull-up (assisted or not) and a leg raise to constitute one rep.

And don't forget to wish Mr. Brent Chapman happy birthday today when you see him. 37 years young!

Top 3 Men's Lifts:
1.) Todd: 145/12:47 (mod)
2.) Arnold: 135/7:02, Steve: 135/5:41, Matt F: 135/18:35
3.) Hal: 125/7:53 (mod)

Top 3 Women's Lifts:
1.) Jenn C: 80/8:48 (mod)
2.) Tara: 75/9:19 (mod) & Carla: 75/9:01 (mod)
3.) Dani: 63/12:32 (mod)

Joel: 115/13:11
Tim: 115/7:04 (mod)
JZ: 115/12:39 (mod)
Mignon: ?/7:00 (mod)

T Fisher Represents in Virginia

Here are some shots of Tara visiting/training at CrossFit Odyssey in VA. I didn't know you could climb a rope Tara!

Visiting other affiliates is a great way to make new friends and make a strong community. Plus you get out of your comfort zone which is an important part of training.

Found this photo on the CF Odyssey website. There were others too but obviously this one was the most important.

WOD 3/31/2010

Chariots of Fire right there

800M Run for time

400 M Run for time

200 M Run for time

1 minute rest between runs

rest again...

100 KB Snatches for time (you choose your weight)

Daily Leaders (cumulative run):
1.) Dean: 5:05/4:40
2.) JZ: 5:12/7:29
3.) Justin: 5:15/4:59
4.) J-Rod: 5:25/4:21
5.) Steve: 5:52/4:04

Richard: 5:55/4:05
Shay: 6:30/4:25
Hal: 7:54/4:28
Tim: 7:45/4:50
Laurie: 6:49/5:30
Troy: 6:13/5:01
Tara: 5:55/5:08
Erin: 5:53/5:17 (mod)

WOD 3/30/2010

You'd be hard pressed to tell Wade he ain't tryin'

Back Squat 3x5

then...

5 rounds:
40 Yd Out and Back (sprint 20 yds up and run backwards for 20 yards)
5 Heavy Squat Cleans
7 Clapping Push-Up Burpees

12 minute cut-off

Top 3 Men's Lifts
1.) Wade: 295/10:26 (mod)
2.) Marc: 265/9:33
3.) Adam: 255/8:52

Top 3 Women's Lifts:
1.) Nina: 125/13:20 (mod)
2.) Betsy & Carla: 115/11:20 & Dani: 115/14:00 (mod)
3.) *

Troy: 200/11:40
Matt Smith: 165/10:12 (mod)
Bill: 165/10:40 (mod)
Tim: 225/9:18 (mod)
Steve: FS220/13:40 (mod)
Joel: ?/9:21 (mod)

WOD 3/29/2010

Laurie models the Short Term Goals Board - is yours up? Got it done yet?

AMRAP in 10 Minutes:
7 Thrusters (115/75)
12 KB Swings (24/16)
7 C2B Pull-Ups

NorCal Regional Qualifier WOD.

Dean: [3]
J-Rod: [3 1/3]
Marc: 4
Joel: 4
Adam: 3 2/3
Nick: 4 (mod)
Richard: 4 1/3 (mod)
Kim: 3 1/3 (mod)
Stacy: 4 (mod)
Hal: 5 1/3 (mod)
JZ: 3 2/3 (mod)
Jenn C: 5 2/3 (mod)
Terry: 4 2/3 (mod)
Laurie: 4 (mod)
Carla: 4 (mod)
Justin: 5 (mod)
Matt Smith: 3 2/3 (mod)

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

Troy: 6:17 (mod)
Joel: 7: 37 (mod)
Chelsea: 7:02 (mod)

WOD 3/27/2010

Matt Fisher - nuf said

5 rounds:
15 HPS (75/48)
15 Ball Slams
15 Box Jumps (24"/20")

Daily Leaders:
1.) Dean: 13:11
2.) Kyle: 14:16
3.) Nick: 15:28
4.) Tara: 15:42
5.) Terry: 16:02

Erin: 21:12
Jenn C: 16:44
Shay: 19:32
Matt F: 17:18
Jeremy: [12:13] (mod)
Maria: 15:32 (mod)
Kim: 22:35 (mod)
Laurie: 16:16 (mod)
Troy: 18:46 (mod)
Stacy: 16:48 (mod)

TUF 11 Trailer

TUF 11 Extended Trailer | UFC | SPIKE.com

Make sure and tune in on the 31st and watch Chris in action!

Oly Clinic tomorrow 12:30-2:30

If you recently graduated On Ramp you need to make a couple of these clinics before you start doing the Olympic lifts in their entirety in the open class. Veteran members are also welcome.

Aforementioned Open Gyms Cancelled (not normal schedule open gyms)

Ok, forget what I said earlier. Monday and Thursday 5 & 5:30 classes are back on, Chappy will be leading those.

Jarrod, thanks for your offer. I can definitely use your help in On Ramp if you are still up for it.

WOD 3/26/2010

Zack puttin the hurtin on that KB

3x3 Front Squats

then...

3 rounds:
10 Push-Jerks (heavy)
15 KB SDLHP (24/16)
20 Anchored Weighted Sit-Ups (heavy)

Top 3 Men's Lifts:
1.) Jason: 285/5:46
2.) Matt F: 187/7:43
3.) Todd: 175/8:24

Top 3 Women's Lifts:
1.) Tara: 125/DNA
2.) KJ: 85/9:15 & Laurie: 85/7:09
3.) *

Zack: 127/8:57
Troy: 145/7:40

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

Chelsea: 8:21
Troy: 3:36
Joel: 5:19

Mountain Sectionals Video

Here is a cool video of this weekend at the 2010 Mountain Sectionals.

WOD 3/25/2010

Congratulations Justin and Richard on graduating On Ramp!

Row 500 M

then...

100 Pull-Ups for time

You guys are going for your fastest possible time on the 500M.

Workout borrowed from CF One World.

Derek: 1:37.2/14:12
Matt F: 1:42/10:53
Tara: 2:00.5/10:27
Kyle: 1:34.9/12:15
Dean: 1:36.7/7:57 (mod)
Lorie: 2:01.2/7:54 (mod)
Wade: 1:32.5/11:56 (mod)
Pam: 1:51.8/10:25 (mod)
Maria: 2:01.8/9:55 (mod)
Jeremy: 1:30.6/DNA
J-Rod: 1:26.9/DNA
Corene: 2:04/DNA

Tara, we can't do your b-day wod tomorrow (you know why). Let's pick another day together when I see you.

Remember your mods!

All,

Please remember to check every time before you leave that your scores are by your name, any additional info. you want recorded in the photo is there and whether or not you modified the workout is there.

Often times I will ask who is modifying several times out loud and get no response from folks I know are modifying. I do it for you when I can during the workout but sometimes the class is big and the trainers can't keep track.

I used to figure out who modified based on pictures and what I know about the athletes but the classes/# of clients is growing to a point where this is no longer possible. I'm going to record whatever is on the board. If you don't make sure it is correct, then it will be recorded incorrectly. If you make the leader board and you forgot to indicate that you modified so be it.

So please make sure your info. is correct every time before you leave. Then there is a purpose to posting your scores on the blog each day. In the future we may go to having you post your own scores on whiteboard or some other program, but in the meantime do your best so I can get it right for you when I transfer the information.

Thanks!

WOD 3/24/2010

Bad Boys

3x3 Snatch Balance

then...

5 rounds:
9 Squat Jumps (8" above standing reach)
6 Deads (Heavy)

Top 3 Men's Lifts:
1.) Jarrod: 115/[6:26]
2.) Steve: 85/6:21 (mod)
3.) Dean: 75/[6:51]

Top 3 Women's Lifts:
1.) Erin: 63/5:50
2.) Jenn C: 70/4:30
3.) Stacy: 60/5:22

JZ: 60/[18:23]
Shay: 60/4:48
Derek: 55/7:57 (mod)
Jen B: 87/5:25 (mod)
Wade: 80/[7:43] (mod)
Joel: 80/4:35 (mod)
Kim: 48/4:29 (mod)
Laurie: 35/4:22 (mod)
Tim: 65/[14:22] (mod)
Dylan: 73/[4:35](mod)

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

Duncan: 7:41 (mod)
Chelsea: 8:54 (mod)
Joel: 6:25 (mod)
Troy: 5:21 (mod)

WOD 3/23/2010

Glad your back too Pam!

5 rounds:
10 Burpees
13 Front Squats (95/65)
15 Leg Raise Extensions

Daily Leaders:
1.) Jason: 12:27
2.) J-Rod: 12:49
3.) Dylan: 13:04
4.) Jenn C: 13:05
5.) Matt F: 16:01

Kyle: 16:38
Troy: 16:33
Joel: 16:45
Todd: 17:43
Matt S: 17:00
Maria: 12:02 (mod)
Pam: 13:57 (mod)
Betsy: 15:32 (mod)
Gena: 13:30 (mod)

On Ramp A:
25 DU's
25 SDLHP
25 Kipping Pull-Ups
25 Ball Slams
25 Push-Ups
25 Goblet Squats
25 KB Swings

Justin: 10:11
Richard: 11:45

I also wanted to say congratulations again to Marc, Dean and Tara on hanging their cheese in the wind this weekend. Great job you guys, it takes something special to get out there and compete.

Also, big thanks to Stacy and Lorie who graciously donated their time volunteering at the games. Your efforts are appreciated!

And also, thanks to Kyle, Corene, Erin, Matt Fisher, Double D's and Jarah for coming out and supporting us. We needed it!

And of course thank you to Matt and Cherie and all the other volunteers who made the games possible. They did a fantastic job putting this together and pulling it off. Without them there is no event for us all to participate in, spectate at etc. So thank you guys.

Lastly, happy B-day to Tara who turned 25 today. You don't look a day over 24 Tara! Her b-day WOD will be Thursday. You guys will love it!

WOD 3/22/2010

Welcome back Sheri!

3x3 Power Clean

then...

AMRAP in 10 minutes:
5 Lateral Box Jumps (24"/20")
10 DU's

Top 3 Men's Lifts:
1.) Jason: 255/14.5
2.) Steve: 205/16
3.) Kyle: 185/13, Nick: 185/9.5

Top 3 Women's Lifts:
1.) Jen B: 97/11
2.) KJ: 87/11
3.) Carla: 83/5

Dean: 135/10
Derek: 155/12
Matt F: 155/8
Troy: 155/11
JZ: 165/12
Terry: 165/12.5
Matt Smith: 145/9.5
Sheri: 68/6.5
Mignon: 58/8.5
Betsy: 63/7
Stacy: 80/9 (mod)
Wade: 165/11.5 (mod)
Beau: 135/11.5 (mod)
Dylan: 135/15 (mod)

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

Richard: 8:46
Justin: 11:00

On Ramp B
AMRAP in 10 Minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Duncan: 6 2/3
Joel: 6 2/3
Troy: 8
Chelsea: 4 2/3

Good Luck to Our Competitors!

Its after 10:30pm and I am still at the gym trying to replicate my first muscle up! Finally got one thanks to our new goal board. I wanted to wish the best of luck to our competitors in the sectionals. I am reminded of OPT quoting Ghandi: "Full effort is full victory," to which he adds "be gracious in defeat and humble in winning." I see so many extraordinary efforts that take place in our gym every day. Bask in those victories!

Jeremy

WOD 3/20/2010

Inverted CrossFit

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

So when you drop to one exercise you are still in the game. Partial range HSPU's/Incline Push-Ups are good options for mods.

And good luck to all our competitors tomorrow! Marc, Dean and Tara - I'm excited for you guys, super proud of you all and know you will do awesome!

Steve: 7
Arnold: 21 (mod)
Adam: 18 (mod)
Jenn C: 21 (mod)
Maria: 16 (mod)
Troy: 15 (mod)

WOD 3/19/2010

A big man with a big lift

3x3 Deadlift

then...

3 rounds:
10 Heavy Dumbbell Thrusters
10 Heavy Dumbbell Hang Split Cleans
10 Heavy Dumbbell O-Lunges

You choose the weight.

Top 3 Men's Lifts:
1.) Arnold: 405/4:50 & Hal: 405/10ish
2.) Wades: 375/7:14
3.) Kyle: 345/10ish

Top 3 Women's Lifts:
1.) Kim: 123/6:11
2.) Mignon: 115/4:24
3.) *

Derek: 305/10ish
Troy: 285/5:57
Dylan: 245/4:35
Joel: 275/7:13

On Ramp B
Press 8,7,6,5,4,3
then...
Max meters in 4:00

Troy: 75/10:28
Chelsea: 33/750
Joel: 75/1050
Duncan: 75/1092

WOD 3/18/2010

Maria insisting I refrain from taking her picture...

6 rounds:

7 Power Snatches (75/48)
7 Snatch Balance (75/48)
7 O-Squats (75/48)

Daily Leaders:
1.) J-Rod:11:39
2.) Jenn C: 13:17 (nice Jenn!)
3.) Hal: 13:22
4.) *
5.) *

Maria: 16:17 (mod)
JZ: 18:05 (mod)
Lorie: 13:00 (mod)
Stacy: 16:07 (mod)
Matt F: 15:43 (mod)
Dylan: 13:00 (mod)

On Ramp A
AMRAP in 12 Minutes:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips

Deann: 6 (mod)
Justin: 12 (mod)

Morning Classes Coming!

Just wanted to let you guys know that 2 6:30AM morning classes are on the way (2-4 weeks) on Tuesday and Thursday. Your very own Corene Henage will be running these. Please make sure you welcome her to our team of trainers and give her your attention and respect when she is leading the class.

We're excited to add these classes to the schedule and we hope this conveys some extra value to you!

WOD 3/17/2010

Have you guys met Corene's daughter Chelsea?

3x3 Press

then...

4 rounds:
40 Yd. Broad Jumps (out and back)
5 Clapping Push-Ups
7 Heavy Power Cleans (you choose the weight)

Top 3 Men's Lifts:
1.) Wade: 165/9:12 (mod)
2.) Jason: 145/9:00 & Jarrod: 145/9:59
3.) Terry: 135/8:49 & Steve: 135/10:02

Troy: 100/11:20 (ST)

Top 3 Women's Lifts:
1.) Erin: 83/11:58 (mod)
2.) Stacy: 65/7:53 (mod) & Jen B: 65/8:29
3.) Kim: 43/9:16 (mod)

WOD 3/16/2010

St. Patrick himself

800M Run
30 Deads (185/125)
30 DU's
30 Goblet Squats (24/16)
30 KB Swings (24/16)
30 STS (24/16)
30 Burpees
30 Sit-Thru's

Daily Leaders:
1.) Jeremy: 17:51
2.) Derek: 20:32
3.) Justin: 25:11
4.) Todd: 25:19
5.) Nina: 29:19

Joel: 17:00 (mod)
KJ: 23:11 (mod)
Terry: 18:35 (mod)
Stacy: 23:20 (mod)
Dani: 24:38 (mod)
Dylan: 18:44 (mod)
Maria: 15:44 (mod)
Tim: 25:27 (mod)

On Ramp
5 rounds:
5 O-squats
7 Box Jumps

Justin: 4:24

Rocky Mountain Sectionals Day 1

The moment you've all been waiting for....

Announcing the Mountain Sectional Day 1 workouts. Two workouts will be completed simultaneously; the men will have first crack at WOD #1, while the women complete WOD #2. After lunch, the men and women will switch.

WOD #1: "Row/Swing/Run"

Three rounds for time of:
Row 500m
21 Kettlebell swings, 32kg/20kg
Run 400m

WOD #2: "Snatch/Muscle-up"

In 12 minutes, reach a 1 rep max snatch
Add 2# bonus for each muscle-up completed in that time

Scoring will utilize the same template as the 2009 CrossFit Games in Aromas, CA. First place in each event receives 1 point towards his/her name, second place receives 2 points, third place receives 3 points, so on and so on. Prizes will be awarded for first, second, and third place for both the men's division and the women's division. A total of 30 male competitors and 30 female competitors will be invited to compete in the CrossFit Games North Central Qualifier.

Movement standards explained in video format tomorrow.

Competitors: I recommend you come in and do these WOD's before Saturday! I'll be doing the running & rowing WOD tomorrow.

WOD 3/15/2010

Thanks for helping us with our rowing Jarrod!

Back Squat 3x3

then...

21-15-9
Heavy SDLHP
Ring Rows (shoulder blades directly under the rings - anything else is a mod, which is fine!)

10 Minute Cut-Off

Top 3 Men's Lifts:
1.) Hal: 275/6:40 (mod) & Ian: 275/DNA & Wade: 275/8:31 (mod)
2.) Tim: 225/9:05 (mod), JZ: 225/16:42 (mod), Matt Shay: 225/7:57 (mod), Joel: 225/5:36 (mod), Dean: 225/DNA
3.) Derek: 185/DNA

Top 3 Women's Lifts:
1.) Jen B & Jenn C: 143/7:47 (mod)
2.) Dani: 128/8:29 (mod)
3.) Lorie: 103/7:00 (mod)

Jason: DNA//7:18
Steve: 220/6:55 (mod)
Dylan: 173/4:52 (mod)
Kim: 93/4:56 (mod)
Mignon: 93/5:01 (mod)
Laurie: 80/5:01 (mod)

On Ramp B
200M Run
15-12-9
Air Squat/Push-Up/Body Row
200M Run

Troy: 5:21
Duncan: 4:32
Joel: 5:49
Chelsea: 12:06 (mod)

WOD 3/13/2010

KJ's happy, WOD must be over

3 rounds:
400M Run
20 Push Press (75/48)

Daily Leaders:
1.) Ian: 7:39
2.) [Dean]: 8:45
3.) Kyle: 9:22
4.) Adam: 9:39
5.) Derek: 9:55

Jeremy: [10:13]
Jenn C: 9:56
Erin: 11:31
Troy: 10:51
KJ: 12:23
Jen B: 10:18
Laurie: 11:30
Maria: 9:02 (mod)
Arnold: 8:32 (ST)

Comp Class
800 M Run
800 M Row
800M Run

Dean: 9:58
Ian: 10:09

WOD 3/12/2010

Congratulations graduating On Rampers! See you in Open Class!

3x5 Front Squat

then...

Heavy Ground-to-Overheads on the minute every minute (you choose the weight - 1 on the first minute, 2 on the second minute...)

Top 3 Men's Lifts:
1.) Steve: 215/9 & Jarrod: 215/11
2.) Ian: 207/DNA
3.) Matt F: 177/9

Top 3 Women's Lifts:
1.) Tara: 125/10
2.) KJ: 100/9
3.) Mignon: 70/10


Dean: 175/9
Derek: 135/9
Nick: 155/9
Troy: 155/9
Dani: 65/7
Lorie: 65/7

On Ramp B (last class!)
200M Run
15-12-9
Squat /Push-Ups/Body Row
200M Run

(first & last times)
Jessica: 5:43/4:16
Wade: 7:29/4:54
Susan: 10:37/6:49
Joel: 5:24/3:44
Kim: 7:30/5:07
Maria: 6:29/4:41

WOD 3/11/2010

Domestic Bliss

5 rounds:
15 Ball Slams
12 KB Snatches (16/12)
10 Pull-Ups

Daily Leaders:
1.) Jarrod: 8:45
2.) Kyle: 9:21
3.) Derek: 12:32
4.) Lorie: [14:25]
5.) *

Nina: 13:21 (mod)
Betsy: 9:50 (mod)
Bill: 9:40 (mod)
Dani: 14:26 (mod)
JZ: 14:53 (mod)
Carla: 11:12 (mod)
Tim: 9:16 (mod)
Ian: 6:35 (ST)

On Ramp A
3 rouns:
10 Body Rows
15 Push Press
20 Air Squats

Justin: 55#/7:22
Richard: 105#/7:49

Charity bid for privates with Chris Camozzi

Hey all,

Please see the following from Todd Mahlik:

"I have a friend who is having a benefit for his brother Sunday--his brother has cancer, works for himself, and is really fighting physically, financially, spiritually with the chemo treatments. I bought three hour long lessons from Chris Camozzi (he gave me a deal!) to be auctioned off, and I bet people at the gym would like to bid on them. I want to make sure that they have the opportunity to come by and bid on the lessons (or the other items for bid), or they can tell me and I will bid for them."

More info:

"This Sunday March 14, at 1:00 pm, friends and family of Troy Murray (a friend of Todd Mahlik) are having a benefit to raise money for his fight against Stage 4 Melanoma. The benefit is being held at the Tailgate Tavern & Grill (19552 E Mainstreet, Parker Colorado). There will be a drinks, food, and music from the DejaVudoo Band-- and there will be an Auctionand Raffle of items to raise money--including (3) one-hour training sessions with our friend Chris Camozzi (BJJ, Muay Thai, Boxing, or MMA, ! You can check out Troy's website at: http://www.troyfightscancer.org/the-benefit/ for more information about the event and Troy (or you can talk to Todd). If you would like to bid on any of the items (including the lessons!) show up OR just tell Todd and he will enter bids for you. Thanks so much!"

Thanks for your help!

Ian

Make sure and say hello...

Hey veterans, when you get a chance please take the opportunity to introduce yourself to some of the folks in the On Ramp program. They will be transitioning into the open class and I'm sure they will appreciate the gesture. Little things like saying hello and welcoming them to the gym can make all the difference.

Thank you!

Women's Muay Thai Class Underway

The women's Muay Thai clinic this weekend was a success and Kru Marc went ahead and formalized the class. The class will meet 2x week Wednesday from 7:30-8:30PM and Saturday morning from 9:30-10:30.

So ladies, have a great time in the class and get your friends down here! And thank you for coming and making a good turn out!

WOD 3/10/2010

Sometimes you gotta take a knee

Snatch Balance 3x5

then...

4 rounds:
7 Dead Hang Pull-Ups
7 Handstand Push-Ups
7 Big Burpee-to-Box Jumps (you choose the height)
7 Heavy Squat Cleans (you choose the weight)

Top 3 Men's Lifts:
1.) Ian: 105/15:29
2.) Nick: 75/15:59 (mod)
3.) Justin: 60/19:48 (mod)

Top 3 Women's Lifts:
1.) Tara: 65/18ish (ST)
2.) Jenn C: 53/12:38 (mod)
3.) Erin: 48/17:16 (mod)

Kyle: 55/22:01 (mod)
Dani: 33/18:24 (mod)
Stacy: 40/16:21 (mod)
Steve: 115/17:19 (mod)
Terry: DNA/13:36

On Ramp B
5 rounds:
5 SDLHP
10 Kipping PU's
15 Ball Slams

Joel: 9:15/95
Dylan: 7:43/95
Maria: 8:08/32 (mod)
Jessica: 8:40/63 (mod)
Wade: 8:08/95 (mod)
Kim: 10:28/55 (mod)

WOD 3/9/2010

Now this is a new one...I'm pretty sure Jarrod makes up 1/2 the line

1-2-3-4-5-6-7-8-9-10
Wall Ball Shots (20/15)
KB Swings (24/16)

rest...

Tabata:
KB SDLHP (24/16)
Push-Ups
Toes-to-bar

Your score will be a time and a cumulative rep score for the intervals.

Arnold: 5:07/26
Marc: 4:16/23
Matt Shay: 7:38/15
Matt Smith: 6:53/12
Tara: 7:00/22
Sara: Faster than Tara!/22
Derek: 7:18/18
Dani: 6:53/21 (mod)
Dean: 5:49/26 (mod)
Betsy: 6:56/23 (mod)
Tim: 6:56/17 (mod)
Lorie: 7:26/20 (mod)
KJ: 7:33/22 (mod)
Jarrod: 5:01/DNA

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

Deanna: 7:34/65#
Richard: 8:10/135#
Justin: 9:19/125#

Additional Open Gym Times

Just letting you guys know we are formalizing two additional open gym times from 6-6:30PM on Monday and Friday. If you are just looking to get a lift in, these are some great times. Will update the schedule directly.

WOD 3/8/2010

Jen B loves New York

3x5 Power Clean

then...

AMRAP in 12 minutes:
3 Heavy Deads
40 Yard Out and Back (touch the line)
10 DU's

Top 3 Men's Lifts:
1.) Jason: 225/9 2/3
2.) Hal: 185/8 1/3 (mod), Steve: 185/11 & Arnold: 185/10
3.) Ian: 175/DNA & Kyle: 175/8 1/3

Top 3 Women's Lifts:
1.) Corene: 105/8 1/3
2.) Tara: 100/8
3.) Jen B: 97/10

Marc: 165/14
Nick: 157/9 1/3
Derek: 145/7 2/3
Justin: 145/7 2/3
Matt Smith: ?/7 1/3
Carla: ?/6 2/3
Stacy: 75/10 (mod)
Mignon: ?/8 (mod)
Tim: ?/7 (mod)

On Ramp A
AMRAP in 8 minutes:
4 ring rows
8 Wall Balls
12 KB Swings

Deann: 53/10 1/3
Justin: 75/6
Adam: 135/8 1/3
Richard: 135/DNF

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

Wade: 9:46
Dylan: 8:07
Kim: 10:37
Joel: 7:59
Jessica: 8:11
Adam: 8:11
Maria: 9:27 (mod)
Susan: DNA

WOD 3/6/2010

Great job Mav!

800M Run
30-20-10
Squats
Pull-Ups
Box Jumps (24"/20")
800M Run

Daily Leaders:

1.) Maverick: 19:31!

Terry: 26:08 (mod)
Erin: 27:39 (mod)
Lorie: 25:40 (mod)
KJ: 27:20 (mod)
Jen B: 20:26 (mod)
Jeremy: 18:11 (ST)

Comp Class
Snatch Balance/Squat Snatch Practice

then...

10-9-8-7-6-5-4-3-2-1
Power Cleans
KB Swings (24kg)

Dean: 115# PC/10:18
Ian: 135# PC/9:06

Paleo Type Dog Food

For all you dog people out there:

Horizon Legacy

Just meat, fruits and veggies. I put Asha on it. I'll keep you posted on how she's doing. Honestly, from a contemporary veterinary perspective, she was doing well on the other food which had sweet potatoes as a base. But, since I try and keep the grains and starches to a minimum, I thought maybe she should too. I'm also hoping she'll lean out a little bit like the rest of us do when we eat that way.

It's only $4 or $5 more than the "premium" food she was on which I got at Petco. I think it was $56ish for the large bag. There are retailers in Conifer, Evergreen and Denver.

If you are interested and do some research, I think there may be a couple other similar products out there.

Anyhow, hope your day makes you wag your tail a lot!

WOD 3/5/2010

What do you reckon Ben is saying with that face?

3x5 Deadlift

then...

5 rounds:
7 Heavy Thrusters (you choose the weight)
9 Inverted Burpees

12 minute cut-off

Top 3 Men's Lifts:
1.) Ben: 325/15:09
2.) Ian: 320/10:47
3.) Jarrod: 315/12:46 & Dean: 315/14:20 (mod)

Top 3 Women's Lifts:
1.) Tara: 205/11:59
2.) Lorie: 190/12:29
3.) Stacy: 145/11:50 (mod)

Nick: 255/14:40
Derek: 275/DNA
Steve: DNA/12:47

On Ramp B
AMRAP in 12 minutes:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips

Dylan: 8/85# (mod)
Jessica: 13 1/3/63# (mod)
Wade: 7 1/3/95# (mod)
Susan: 6/33# (mod)
Kim: 6 2/3/16# (mod)
Joel: 7/45#

Only Nick and Dean were held to the 12 minute cut-off and their scores tallied accordingly. Bravo gentlemen. The rest of us got off easy.

Quote of the day:

Did the food pyramid make all the dieticians chubby or did the chubby dieticians make the food pyramid?

Robb Wolf

WOD 3/4/2010

Arnold & Kyle did Linda (which can really tire you out) immediately before this workout and still posted smokin' times...

3 rounds:
400M Run
30 Anchored Med Ball Sit-Ups (20/15)

Daily Leaders:
1.) Ian: 9:21
2.) Arnold: 10:19
3.) Tara: 10:54
4.) Kyle: 10:55 (can't believe a girl beat you Kyle)
5.) Derek: 11:50

Matt F: 16:25
Bill: 12:30
Lorie: 15:36
Carla: 13:11 (mod)

On Ramp A
Press 8,7,6,5
Row max meters in 4:00

Deanna: 38/869M
Richard: 115/1016M
Justin: 55/1006M (mod)

Big News - Chris Camozzi on TUF 11!

TUF 11 Cast Announced | UFC | SPIKE.com

Make sure you guys tune in to Spike starting March 31st and watch Chris in action.

Here is what Chris had to say about it on his new website:

"Thank you for everyones support in joining my website and please keep the word going. Have your friends sign up if they are interested in MMA. Fans are what make this sport possible. Im looking forward to seeing everyones pictures and blogs on here. This is a social site so feel free to share things about your own lives on here. Thank you again!

So the "big" news for those of you who havent read yet.... I will be on this season of The Ultimate Fighter 11. The show is wrapped up and will premiere on March 31st. This really will be one of the best seasons yet. Not just because Im on it but it is stacked will talent. Every guy on this show was a threat and willing to go all out in every fight.

Thank you again for the support, unfortunately I cant answer any questions or give away any inside info about the outcome of the show so bare with me and we can all see the action as it plays out.

Id like to say a HUGE thanks to Gumm MMA (gummbjj.com), MTX Audio (mtxmma.com), Factory X Muay Thai (Mark Montoya), Littleton Crossfit (Brent Chapman), Jason Genet (Manager) and Magnetic Marketing Assoc. As well as my friends, family, training partners and my girlfriend Sacha.

All of the people listed above made me who I am today and I hope I make them all proud in the future.

Last note: Anyone interested in taking private lessons in Muay Thai, BJJ or Boxing contact me on here. I look forward to training with you! Teaching is my passion along with competing."

Lastly, please help Chris out and become a fan of his site at chriscamozzimma.ning.com

WOD 3/3/2010

Big congratulations to Dylan and J-Rod on their first muscle-ups. Gotta love those natural athletes. First and second try respectively.

Press 3x5

then...

4 rounds:
200M Run
5 Heavy Snatch Pulls
10 C2B Pull-Ups

Ok, so the snatch pull is with high elbows. That'll be the standard from now on.

Top 3 Men's Lifts:
1.) Ian: 145/8:49
2.) Kyle: 135/15:10 & Arnold: 135/8:08
3.) Terry: 125/DNA & Jarrod: 125/10:22

Top 3 Women's Lifts:
1.) Erin: 73/14:45 (mod)
2.) Tara: 72/10:25 (mod)
3.) Dani: 60/14:28 (mod)

Andres: 115/8:56
Dean: 120/12:57
Steve: 115/12:11
Derek: 117.2/14:46
Jeremy: 115/7:35 (mod)
Justin: 115/12:26 (mod)
Tim: 105/12:36 (mod)
Stacy: 58/DNA

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

Joel: 5:13
Kim: 6:18
Susan: 6:37
Dylan: 3:54
Jessica: 4:29
Wade: 5:18

WOD 3/2/2010

I've never seen you look so distressed Jenn!

10 rounds:
13 Ball Slams
13 Deads (185/123)
Bear Crawl 99 Ft.

Daily Leaders:
1.) Marc: 18:11
2.) Arnold: 25:25
3.) *
4.) *
5.) *

Betsy: 27:46 (mod)
Bill: 28:25 (mod)
Derek: 32:38 (mod)
Jenn C: 29:20 (mod)
Carla: 25:25 (mod)
Tara: DNF
Jarrod: DNF

That was a nasty one guys. Great job!

On Ramp A
5 round:
8 Deads
8 Ring Rows
8 Dumbell Press (each arm)

Justin: 11:40/125# Dead/10# DB
Deanna: 10:30/55# Dead/5 # DB
Richard: 7:25

Back to Mon, Wed, Fri Lifting Schedule

Just a reminder, some of you will be thrilled to know, we are back to a Mon, Wed, Fri lifting schedule this month. Will update the programming calendar directly...