Secrets of the Elite

Check out this cool 2 part video series of a roomful of CF Heavy Hitters talking about how they train:

http://journal.crossfit.com/2010/06/games-group-2.tpl

No CF Journal Subscription? Get one!

WOD 7/1/2010

Nice Extension Dani!

Deads 6-8 Reps (3-0-1-1)
Then 2 minutes of continuous hang squat clean drills immediately after
Then 2 minutes rest
4 cycles/rounds of this

then...

Tabata DU's

Jarrod: 260# / 12

Jason: 255# / 9

Adam: 255# / 8

Terry: 205# / 9

Dalton: 150# / 10

Tim: 135# / 1

Corene: 135# / DNA

Dani: 123# / 6

Tara: 123# / 5

Maria: 105# / 8

Barbara: 95# / 2

Betsy: 75# / 5

(Lorie): 120# / 8 (15# weighted sit ups)

(Heather): 85# / 33

(Stephanie): 85# / 15

Pork Chops & Apple Sauce

Thick cut pork chops cooked in olive oil, grilled asparagus, red peppers and squash & apple/berry apple sauce

Team WOD Friday

Friday will be a team WOD so I would like to condense the evening class to 1 class at 6PM. That way we ensure a good group and the 6:30 folks don't get the short end of the stick. The 12 noon class is still on.

WOD 6/30/2010

Make those kids work Deano!

Shoulder Mobility/Rack Position
7x3 Frankenstein Squats @ 3121 w/2 minute rest btwn sets (aka heavy front squats at tempo)

then...

Max Unbroken KB Swings for 3 rounds, 90 seconds btwn attempts
(24/16/12) Men
(16/12/8) Women

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

Squat Weight / KB weight & # swings

Wade: 205# / 2 pood 37/28/22

J-Rod: 185# / 24kg 70/22/20

Dalton: 137# / 24kg 25/15/21

Justin: 135# / 24kg 26/20/12

Troy: 115# / 24kg 50/32/27

Shay: 115# / 24kg 32/33/9

Terry: 105# / 24kg 50/25/21

Mac: 105# / 24kg 25/31/18

JZ: 95# / 24kg 19/18/14

Jen B: 65# / 12kg 83/16kg 20/16kg 23

Maria: 58# / 16kg 34/20/41

Barbara: 53# / 12kg 22/22/22

Stacy: 48# / 16kg 38/19/25

Jarah: 43# 16kg 33/28/15

Dan: 43# / 12kg 63/41/43

Stephanie: 38# / 12kg 41/41/42

Tara: DNA / 116kg 71/33/33

Laurie: DNA / 16kg 15/17/20

On Ramp:

Eileen: 8:00

Brian: 4 rnds

Marshall: 3 2/3 rnds

Carrie: ?

Holiday Closure

Hey all,

We will close for the 4th of July Holiday weekend. That's Saturday the 3rd, Sunday the 4th and Monday the 5th. However, Adam will be hosting the gym open Monday at 5PM. Any other trainers that choose to make themselves and the gym available may post up in the comments.

Have a great weekend!

Marc's at it again...

I love the opener, about the samurai...

WOD 6/29/2010

Way to knock out those pull-ups Erlinda!

Warm Up Quads/Hams
Review/Practice Pose Method

then...

Pose Running 2 minutes on 1 minute off for 6 rounds

then...

Max Pull-Ups in 30 seconds for 3 rounds w/1 minute rest btwn rounds

The running will be done on the 800M course. The trainer for your class will be in the middle (about the 400M turnaround) and yell rest and run on the intervals.

If you are OK at running (you don't mind it or you enjoy it, you finish somewhere in the middle of the pack or better, etc) you will try and keep an ambitious 800M pace while you practice the pose method for all 6 rounds. 2:00 is generally not enough time for an 800 so you can reach for a higher pace than your best 800.

If you are not so OK at running (you hate it, are always plodding, are slower than snot - no worries we love you guys!) you will simply focus on employing the method and making the process smoother, more efficient, less traumatic etc. Focus on moving past the heavy plod! That in itself is huge!

These are subjective distinctions so use your judgement and your trainers judgement.

Pull Ups

Joel: 19 - 11 - 10

Marc: 15 - 14 - 12

Dalton: 15 - 12 - 10

Wade: 14 - 9 - 12

Adam: 13 - 10 - 8

Terry: 9 - 10 - 9

Lorie : 7 - 9 - 8

Corene: 7 - 6 - 9

(Betsy): 14 - 8 - 5

(Tim): 13 - 10 - 11

(Erlinda): 13 - 10 - 7

(Steph): 12 - 11 - 12

(Mac): 10 - 7 - 5

(Chelsea): 9 - 7 - 5

(Heather): 5 - 6 - 6

HVAC?

If anyone is an HVAC technician we could use some help diagnosing a problem in the mat room. Thanks in advance.

Ian

CrossFit League

Hey all,

Kyle is putting together a CFL CrossFit League. See below for info. and contact Kyle to register and buy in. This should be fun!

CrossFit Team WOD League

We are looking to put together a team WOD League which would run weekly starting on July 10^th – the week of August 21^st. The finals would be held the weekend of August 28^th.

Teams consist of 2 CFL members to be picked by you

Buy in is $35 per team

WODs will be announced on Sunday and must be completed by Saturday of that same week

The WODs will be scaled to be equal for any team combinations (male/male, female/female, male/female)

Each WOD must be verified by another experienced member or trainer if available

Each week teams will play for points to be ranked in a tournament bracket at the end (All teams will make the playoffs/BBQ)

First place team will get $100 and bragging rights until the next competition

The rest of the funds will go to the Final’s BBQ and new equipment for the gym

Email your team members and team name to Kyle at lunchbox9935@gmail.com by July 7^th. We must get at least 10 teams to make this work. If you cannot find a partner and want to participate, email your name to Kyle and he will get another member for you to team up with. Once the teams are determined, more information on the rules, scoring and playoffs will be discussed.

Workout #5 Week of 8/9
AMRAP in 3 minutes Push Press (75/55)
Rest 90 seconds
AMRAP in 2 minutes Med Ball Sit-Ups (20/15)
Rest 90 seconds
AMRAP in 1 minute Ball Slams (20/12)
Rest 90 seconds

Then Max Broad Jump in 5 attempts (ft/inches) Toes start behind the line, record where the heel lands

Two good things about my commute...

Rainbows (double actually) - no my little pony/rainbow brite comments please Wade

Driving back into the Boulder Valley at the end of the day

WOD 6/28/2010

Awesome job everyone on all the PR Deadlifts today!

1 RM Dead (30x0)

then...

Scapular Strength Test
External Rotation, Powell Raise & Trap 3 Raise
Max reps per arm (3010)
7.5/2.5

This marks the second assessment for the 8 weeks of programming we are currently in. If you can make it today please do. We will do last Monday's assessment and this assessment again at the end of the programming series.

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

Dead Lift Weights:

Wade: 435#

Adam: 425# PR

Kyle: 425# PR

Marc: 400# PR

Smith: 385#

Mac: 375# PR

Richard: 345#

DTron: 375#

JZ: 275#

Justin: 255#

Tara 243# PR

Lorie: 225# PR

Corene: 213# PR

Jen B: 207#

Dani: 189#

Maria: 165#

Stacy: 165# PR

Jarah: 155# PR

Betsy: 135#

Heather: 113#

Laurie: 105# X 5

(Fran): 53# Press

ON RAMP:

Carrie: 8:27

Marshall: 10:41

(Eileen): 8:32

WOD 6/26/2010

Now that's a weighted dip

Weighted Dead Hang Pull-Ups/Ring Dips (50x0 tempo)

Max weight for 3-5 reps for 5 sets w/3 minute rest btwn all sets

If you can do them weighted awesome, if not then you'll do body weight, if not then you'll do assisted at the tempo

then...

1 minute row at an ambitious 500M pace. So I know my last 500M is around 1:40 - I'll try and row a 1:35 500M pace for 1 minute, or a 1:32 pace etc...

At least 3 minutes rest btwn. attempts.

11:30AM

Complete 10 Box Jumps & perform max SDLHP on the minute. Call time when you reach 50 Sumos. (115/95/75 Men) (75/65/55 Women)

Thunder: 115# 16:33

Dillon: 95# 6:55

Kyle: 75# 9:47

(Troy): 75# 7:01

(Laurie): 60# 7:24

(Corene): 55# 6:09

(Betsy): 43# 8:50

WOD 6/25/2010

Way to get after it Eileen

Dodgeball!

On Ramp
AMRAP in 8 minutes:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips (3 if no mods)

(Eileen): 5

(Brian): 4 1/3

(Marshall): 4 1/3

Injuries/Gym Accidents

So we had a significant injury today in the gym involving those damn metal boxes!

First of all, please be careful when you are training and always pay attention and focus! This cannot be overstated!

Also, when we box jump from now on, if you are a little sketchy on your box height you will either use the tires or bumpers, bumpers on the box bases etc. I know this can be subjective and we may think we're fine on the box until we wipe out but please use your judgment. If the box freaks you out at all, don't use it! Use bumpers or tires, simple as that.

Tonight it was kipping pull-ups using the boxes. From now on, if there are enough bumpers to build your base under the pull-up bar use those. Period. If you must use a box, make sure the box is squarely under your feet so that you have no trouble finding the middle of it each rep.

We may re-evaluate how we use the boxes but until that time please use the above precautions.

Fran, I am soooooooo sorry you hurt yourself training. I feel awful! You were such a trooper the way you worked to calm Wade down in the midst of it all. Did you see how freaked out he was?! We are all thinking of you. Please don't hesitate to let your CF Littleton family know if you need anything at all.

Dodgeball this Friday and Bring your Friend for Saturday

Come out Friday night and play dodgeball - CrossFit style. If you can, try and be on Derek's team ;).

Also, bring your friend for the Saturday 11:30AM class...

Posting Scores

Lorie has agreed to do the very tedious task of reproducing your scores on the main page so that you can see the days results at a glance. Especially with the current programming, this can be very confusing! So, trainers and clients please do your best to make sure the info. is as clear as possible on the board: write clearly, put your weights, whether you modified or not etc. We may look at creating a grid with categories on the scoreboard to facilitate this.

Because of the way some of the WOD's are structured, she may choose to only reproduce a portion of the workout. You can still look in the photo gallery for the day to see the rest of the results.

If you have corrections to make regarding your score, do it before you walk out at the end of class. If you still have corrections after that, you will need to note them in the comments section for the day and address it that way.

Hope you guys enjoy this!

WOD 6/24/2010

Nice work ladies!

CrossFit Benchmark

Karen
150 Wall Ball Shots fer time

To borrow from CF Portland one more time:
Use benchmark WODs for exactly that: benchmarks! A question I get frequently is why don’t we do the benchmarks more often? I like to save them for their intended purpose: occasional tests to see where you are. I don’t program them as simply a training day. I leave the training work to unique workouts. When the benchmarks do come up, you should be pumped to tear into them!

The only mod for this workout will be if you are not shooting to the 10 ft. mark. Otherwise work with a weight that is appropriate for you and post which med ball you used. 12 and 6 lb med balls are coming BTW!

Also, no butt balls please unless you are new to the gym. You need to figure out your depth and hold that tension at the bottom. Bottom line, if you have a butt ball you will bounce off it.

Jason: 20# 7:08

Marc: 20# 7:46

JRod: 20# 7:72

Hal: 20# 8:38

Wade: 20# 8:57

Thunder: 20# 9:14

Daltasaur: 15# 6:58

Maria: 10# 9:43

Erlinda: 10# 10:04

Corene: 10# 10:40

Tim: 4# 6:54

Betsy: 4# 10:04

Heather: 4# 10:09

Stephanie: 4# 12:39

5000 lbs Ground to Overhead

KJ: 55# 14:52

Lorie: 55# 15:37

WOD 6/23/2010

Big progress on those kipping pull-ups Wade!

4 rounds:
Max unbroken kipping pull-ups
200 M run

4 minutes rest between attempts.

Yes it's for max pull-ups each round and yes it's for time. You go for broke every round on the pull-ups then you sprint that 200M as fast as possible. Again...

Remember it's unbroken kipping pull-ups. As soon as you pause for a second to hang on the bar you are done.

Post times and pull-up #'s for each round.

And happy first day of summer! Or was that yesterday? Either way, happy

Number pull-ups - total time:

Dylan: 30-1:22 /25-1:18 / 18-1:18 / 25-1:19

Justin: 20-1:12 / 12-1:02 / 6-0:52 / 10-1:03

Barron: 19-1:14 / 14-1:12 / 12-1:09 -/13-1:04

Wade: 13-1:09 / 12-1:13 / 12-1:17 / 13-1:31

Troy: 9-1:03 / 10-1:07 / 10-1:07 / 6-0:58

Tara: 8-1:10 / 8-1:08 / 9-1:07 / 9-1:04

(Stacy): 25-1:32 / 19-1:39 / 10-1:47 / 11-1:39

(Jarah): 11-1:26 / 12-1:27 / 12-1:23 / 14-1:22

(Kevin): 10-1:20 / 11-1:03 / 10-1:01 / 8-1:02

(Fran): 11-1:30 / DNF - OUCH!!! :(

(Maria): 10-1:12 / DNF

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

Marshall: 6:55

Carrie: 4:32

(Brian): 4:56

Eileen: DNA

Congrats to Chris on his big win in the UFC!

Awesome job Chris, we are all proud of you and very happy for you!

Mobility/Recovery Clinic this Saturday

This Saturday 6/26 from 12:30-2:30 we will host a workshop on mobility, recovery and maintenance of your machine. Dr. Craig Burns of Maximized Health Chiropractic will bring the chiropractic approach and Dr. Tara Fisher of Rocky Mountain Spine and Sport will bring a physical therapy perspective. You will get one on one time with each of them to discuss your issues (chronic pain and discomfort/mobility and structural dysfunctions) and possible solutions and therapies. We will also go over things you can do on your own time to keep yourself running smoothly and Tara will take us through some foam rolling exercises.

This is open to CFL members and non-members. Cost is $35 person which offsets the new foam rollers we purchased. Additional funds will go directly to new toys for the gym.

See you there!

Trainers in Training

Jarrod and Adam, both trainers in training, will be picking up a weekly class under the supervision of an existing trainer. Jarrod will take my Tuesday 5:30 class and Adam will take Jeremy's Friday 12 noon class. These guys are working hard to become better athletes and trainers so please give them your attention and respect. They deserve it!

WOD 6/22/2010

Wipeout

L Pull-Up Skills
4 sets of max L Pull-Ups/Modified L-Pull-Ups
2-3 Minutes rest between each set

After 2 sets, stretch/roll hamstrings out and then finish 2 more sets. Any change in the way you hold your body for the pull?

then...

AMRAP in 6 minutes
5 Heavy Deads
20 DU's

You should be able to get the first few rounds of deads unbroken. Of course choose a weight that you can do with integrity (you keep your body safe and don't look like shit when you pull).

I wanna see you guys floored after this 6 minutes! INTENSITY!

Remember, all that musculature in the upper back that's important for a good O-squat - it's also really important for good deads!

6 Min AMRAP Scores Only Posted:

Adam: 255# 5 1/2
Marc: 247# 9 1/2
Shay: 225# 4 1/2
Mac: 225# 3
Dylan: 185# 6
Corene: 145# 3 1/2
Derek: 135# 6 1/2
Carla: 133# 3 1/2
Tim: 125# 1
KJ: 115# 5
Matt S. ? 3 1/2
(Ian): 205# 7
(Lorie): 133# 8
(Erlinda): 93# 6
(Steph) 85# 5
(Heather) 77#

CFL Short MetCon Challenge

I have thrown down a challenge for you guys for the coming month:

5 rounds:
10 HPC 135/95 or 77%+ BW
10 Lateral Jumps 24"/20"

You need to beat my previous time of 4:40. This challenge is prescription only. Don't worry, future challenges won't be so exclusive - but sometimes that's CrossFit. So that is to say that either you do the 135/95 # weight or you may do at least 77% of your body weight for the Hang Power Cleans and post your weight used and body weight. The lateral jump height is fixed. Also, your elbows must pass in front of the bar for every rep.

Fixed prescriptions, which we have gotten away from for a while in the programming, really convey the value of linear strength training (a focus of the programming for the last 6 months) and skill development in this CrossFit world of ours. This is where the rubber meets the road. Either you can do it or you can't. If you can't, it shouldn't get you down it should fire you up and get you working towards your goals.

Each man and woman that bests my time gets your CFL t-shirt order for free (only 1 shirt per person, sorry). Challenge last day for the challenge is July 19th. You must have someone witness your manliness/womanliness. Preferably a trainer but doesn't have to be.

Shorter Metcons...

Below is a clip from CrossFit Portland regarding why they value using shorter MetCons. Don't worry, if you love the long haul those will always be around, although not really in the standard programming for the next 8 weeks. Alternative information/perspectives is important for you guys as many of you effectively design some portion of your own training (open gym, lifting class, doing your own WODs etc) So this is something for you to chew on. The next couple months of programming will give you some more experience in this realm so that you may form your own conclusions and opinions.

Emphasize shorter WODs with a higher peak power output: There are many reasons to emphasize shorter metcons, or to perform them in more of an interval style with prescribed rest between rounds. Long workouts necessitate pacing yourself, just as one wouldn’t take off in an all out sprint to start a marathon. Shorter workouts allow a trainee to attack and leave it all on the table, leading to a higher intensity workout. Many of the metabolic changes we are looking for come primarily from the intensity, not the overall volume. If one trains like this to improve peak power, then when necessary, they will perform well at longer WODs or real life efforts. The reverse is not necessarily true.

Also, we can limit some of the negative hormonal responses from exercise by training this way. You will get a overall lower release of stress hormones (that will break the body down) and a larger release of anabolic hormones (that will accelerate repair and regrowth).

WOD 6/21/2010

Thanks guys for the awesome turnout today!

1 RM O-Squat (3-1-2-1 tempo)

then...

2x200M Run w/4x rest between attempts

Here are some recent 200M run times.

Ok all, if you are interested/curious as to how 8 weeks of some focused programming will affect you and your training, be here tomorrow. You will be tested on the same O-Squat at the end of the 8 weeks. There will be one more test next Monday so try and make that one too. Remember, the areas we are seeking to better through the programming is scapular strength (all that musculature in your back intimately involved in things like pull-ups, deadlift, overhead position...), wide grip overhead position (snatch, O-squat) running skills, and finishing your introduction to various tempos and rep schemes to aid in your lifting technique and overall strength progression.

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

Olympic Lifting

Brent's Olympic lifting clinic is tomorrow from 12:30-2:30. This is free to all CFL members - it's a must if you have never been, and a great refresher for refining your technique if you have. Also, the Oly Class resumes tomorrow at 9AM.

WOD 6/19/2010

Hurtin' for certain

Work up to a max triplet front squat

then...

8 rounds:
Suicide Runs (60 yards)
5 Hang Power Snatch (95/75/55 Men) (75/55/33 Women)

No Oly Clinic? You will do 5 Heavy Deads in place of the Power Snatch (60-75% BW)

then...

Max K2E in 4 minutes

Hoodies and T's

The prototypes for the hoodies and T's are in and ready for order. The hoodies are a thin tech type material available in charcoal/white, blue/blue, red/black and pink/white. They are unisex and are $60. For T's there are men's and women's - 100% cotton and 50/50 for each sex. They are an American Apparel fitted style and they are $25 each. The T's come in red on black or blue on blue. There are one or two things that will be a little different than the prototypes, just ask if you are checking them out. Sizes are available for you guys to try on.

We'll put the order in in the next couple weeks so if you want something see Ian and if you have already ordered please submit your $ or a check when you get the chance. Thanks!

WOD 6/18/2010

Matt working hard in On Ramp

6 Rounds:
8 Ring Rows
10 Hang Squat Cleans (95/75/55 Men) (75/55/33 Women)
12 Lateral Jumps (24/20/16 Men) (20/16/12 Women)

Hang squat cleans are great for practicing the concept of the squat clean without the added complication of the first pull. The hook grip will be useful on this one!

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

WOD 6/17/2010

The carnage...

Work up to a medium/heavy - heavy single power snatch (one movement from the floor to overhead, no snatchapress). Then pull it 10-12 times (in singles) with plenty of rest between pulls. If you haven't been to Chappy's clinic you will work up to a max set of 5 O-Squats.

then...

Tabata on Roids:
Medium-Heavy Thrusters and DU. In this instance let's describe medium heavy as 55%-65% of your body weight. Use your judgement. If 65% BW means 2 rounds or you can't move the load with any integrity go lighter. If you are able, be on the 60+% side of the prescription. If you have to drop below 55% get safe and sound movement no problem.

The structure is this: There will be 6 rounds. Each round is 1 minute of thrusters, 1 minute of DU's and one minute of rest. During the minute rest the trainer will get your numbers for the round. Total score is the lowest number of thrusters for any round added to the lowest number of DU's for any round.

Enjoy!

Factory X Muay Thai & CrossFit Littleton and Chris's Big Fight!

Hey all, here is Marc's latest video creation. Today he left for Vegas to corner Chris in his UFC fight this Saturday on Spike at 7PM MT. Be sure and tune in to watch. Good luck Chris, bring home that W!

WOD 6/16/2010

Thanks so much for coming out and training guys. Eric you're a monster!

5-10-20-10-5
Sit-Ups
Overhead Lunges (95/75/55 Men) (75/55/33 Women)
Wall Ball (20/15 Men) (15/10 Women)

Hero WOD - Danny
10 rounds:
200M Run
5 Pull-Ups
10 KB Swings
15 Push-Ups

Borrowed from Front Range CrossFit: Danny Dietz, a Littleton native, was on the mission in Afghanistan on June 28th, 2005 that cost the lives of 11 Navy SEALS, and 8 Army Night Stalkers. He was awarded the Navy Cross for his actions on that day.

Thanks again to the Dietz family for being here and helping us to remember.

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

Programming, Important Please Read...

I am well aware that some of you are unhappy with the current programming, specifically tempo lifting and shorter WODs. This is no surprise, I know there are various factors at work. However, I would like to address this directly and discuss some things with you guys regarding programming...

As is plainly obvious we are growing as a gym and evolving. Constantly basically. Let me tell you it is overwhelming. We always do the very best we can given our current experience level and knowledge base to bring you guys the best coaching and programming possible. When we started the programming was very "main site" - that is to say totally random with no bias. Often times the WOD's ran over 30 minutes and they were just a hodgepodge of CrossFit workouts. This was a lot of fun and carried us (developed us) to a certain point. The development of strength biased programming in CF competitions and programming by individual affiliates, along with a pronounced lack of development in lifting in our gym (of course in a certain sense, we were brand new) led us to work in the alternating power and olympic lifting weeks into the schedule coupling those days with shorter, heavier WODs. There were folks who didn't like this change to the programming - no real interest in developing the Oly lifts or moving big loads. Those folks generally preferred all MetCons all the time. On the other hand, I know a reasonable # of people have witnessed significant gains in their lifts following this type of linear strength progression and I am glad. I count myself as one of those people. This is very satisfying. I will say that the Oly lifts are the most elusive in terms of our collective progress as a gym. That is no surprise either since they are basically their own discipline. They are very high skill and require a ton of work by themselves, so most of the folks at the gym don't make huge progress on the clean and jerk or the snatch. Which is one reason we started the Oly class, so that folks who would like to focus on really making progress with those lifts have a format in which to do so.

Basically this brings us to where we are now...

Which in many ways is an awesome place. So many of you have made huge progress and changes in your lives using the CrossFit method and for that I am truly happy. I don't want to take anything away from you in that regard.

As trainers though, we always need to be looking at the group as a whole and assessing what we see and asking how we can do better as coaches. When we looked around the gym we saw people plateuing in intensity, technique and strength. For instance, the 8 week programming cycle we are rolling out on Monday (more on this later) addresses specific deficiencies that we saw in the group as a whole. Many people have a lot of trouble with the overhead position, many people can't O-squat any significant loads even after training here for a year or more. Many folks don't know how to run effectively, not a put down, I mean literally don't know how. To address some of the strength plateaus we have introduced tempo lifting as a new stimulus - for your experimentation. So.....in an attempt to better serve you guys we have made some focus areas for the next 8 weeks: running skills, the overhead position and scapular strength and finishing with the introduction to tempo lifting with different tempos and rep schemes. Our contention is that no amount of doing 30 minute, 10 rounds of X,Y and Z everyday is going to help you with your running or your overhead squat. We have tried it already and we feel it needs some specific attention. Then when we come back to 10 rounds of X, Y and Z on any given day you can run and O-squat much better! Faster times! Less plodding on the run so fewer knee and IT issues. Anyone have those!?

Let's talk about the length of the workouts. Anyone see Jason do Fran? That's intensity. Do I want you guys absolutely destroyed and have to have your spouse feed you gatorade and carry you out at the end of each day? (stupid, sick performance though Jason, love ya man). Absolutely not. Do most of us at the gym even approach knowing what that intensity is like and the associated level of performance that comes with it? Generally not. Would any of you like to reach new levels of intensity in your workouts, see new personal bests in this realm? I hope some of you would. I would. Anyhow, that workout was under 4 minutes for Big J. We know from experience that if we program 30 minutes of X,Y and Z everyday everyone will continue to do what they do, what we all do. Slog through it at our present level of intensity, if you can use that word for a 30 minute WOD, high five at the end and go home and come in the next day and give the same performance in the same scheme. How about if we give you (2) 4 minutes WODS for max reps or rounds and ask you to bring everything you've got to those 4 minutes? How about if we prescribe a fixed rest period between lifts/rounds that you absolutely cannot deviate from? Did anyone experience anything different in those couple WODs? I hope so. If you tell me those 4 minutes are not "hard enough", I will ask you to get 175 reps instead of your 115 reps. Would that be hard? I will ask you for 6 rounds instead of 4 rounds inside that 4 minute interval.

I just want to convey our intention in experimenting with programming. It's to help you guys improve! Period. If you've been training for a year and you still don't have 1 MU do you really need to do Murph again? Been training here for a year and still don't have 5 or 10 kipping pull-ups? Are we being the best trainers we can be by giving you another 25 minute haul of box jumps and sit-ups? We have to ask ourselves this and act on our answers if we have any kind of conscience regarding our professional service to the members as a whole. I understand that a lot us have a hard time working on our weaknesses on our own time, but, that begs of us to address specific skills and deficiencies to some extent directly in the programming. That is our intention in employing some of these things.

However I do realize that a lot of you will regard this as "work", so we have no intention of taking away all of your playtime. I have tried to continue to work in the "hard" workouts, heroes, benchmarks etc. into the programming as well (getting a MU, and squat snatching any load is hard too, right? ;) Jeremy and I spent hours and hours (no exaggeration) on the new programming for the next two months. We put a lot of effort into addressing the skills and specific deficiencies but also including the fun stuff, more team WODs, some benchmarks and some death march WODs you guys have never done before.

So here is what I ask of you guys. Give the next 8 weeks a go. I promise the trainers will work hard to give you progress in the areas of focus. We put a lot of energy into this! I promise there is also fun stuff each week. At the end of the 8 weeks I am happy to have an open town hall type meeting to discuss how everyone thinks it went, if people felt they had any significant improvement in the focus areas etc. I have no doubt we can have fun and do intelligent programming at the same time. We have also added more open gyms to give you extra time slots to come in and do whatever you want! We'll add more! I think this time would be great for you guys to come in and work on things you suck at sometimes, but you can come in and do whatever WOD's you guys want as groups etc. This was specifically created for you for these reasons. I know some of you don't care to utilize open gym, but nevertheless it was something we could provide for you guys so we did. Also, we are looking at running a Sunday Hero/Benchmark WOD class every Sunday in the immediate future so you guys can come and get your CrossFit on.

I know not everyone is here for the same reasons. That is fine. Even if some of you just want to come in and do longer, CF MetCon workouts everyday - nothing more or less, that's fine! I understand the value in knowing what you want. It's nothing if it's not fun for you guys. We will continue to provide the venue for you to be able to do this. Maybe we end up creating both skills development classes and "Classic CrossFit Metcon" classes, and powerlifting classes, and Oly classes. Then you could choose whatever you want and you would know what your getting for the hour you show up. Want to work on getting better at something specific? Great, show up to the skills class and work on your weaknesses. Want to just get through a workout, high five and go home? Great, Classic CrossFit Metcon class.

We are simply trying to make this place the best we can for you guys all around. I promise not to forget about your happiness and enjoyment. I am acutely aware that there is no CF Littleton without all of you.

So just give us the next 8 weeks and then let's see where we are at OK?

That is all. I bid you good day. Thank you for taking the time to read this!

P.S. I was going to post some of my own workouts on the whiteboard so you guys can see that I am using these methods too, not just feeding it to you. My workout for yesterday is on the board in the gallery, lifting, tempo lift and short strength WOD. Don't know if this matters but for what it's worth...

WOD 6/15/2010

Morning crew at work

Work up to your max triplet squat clean

If you are fairly new to the clean you will power clean instead

If you haven't been to Chappy's Oly clinic you will front squat

then...

4 rounds:
200M Run
8 Renegade Rows (you choose the weight - a row on each side and 1 push-up is one RR)
6 Heavy Deads (you choose the weight)

Supplements...

Just the basics. What do you guys take?

Food Ideas...

Salmon Burger with guac, a lot of guac...

WOD 6/14/2010

Huge Day! Thanks for visiting Jon!

AMRAP in 15 minutes:
5 O-Squats (115/95/75 Men) (75/55/33 Women)
5 Burpee-to-Box Jumps (32/24/20 Men) (24/20/16 Women)
5 Pull-Ups

On Ramp
AMRAP in 5 minutes:
4 Ring Rows
8 Wall Balls
12 KB Swings

Rest 3 Minutes

AMRAP in 3 minutes:
Same

WOD 6/12/2010

Troy shamelessly pummeling small children during the 11:30 dodgeball game

9 AM

Work up to your max triplet deadlift

then...

5 rounds:
99 Ft. Weighted Bear Crawl
10 Jumping Weighted Squats

Choose your bumper.

11:30 AM

Dodgeball!

Thanks again to everyone who came out for the running clinic. We appreciate your support. Marc did a great job in conveying the fundamental concept of the pose method and getting us started with implementing the basic mechanics. Thanks Marc!

Jeremy's Moving on Sunday

Hi all, it's Jeremy. I am moving this Sunday and would love help. Loading will start at 11am near C-470 and University. Unloading will start at 1PM just down the street from the gym. The stairs for the apartment will be the toughest so if you can make it for the afternoon that would be a big help. Let me know if you'll be there. I am going to make my paleo salad and I'll have beer and tequila for after moving refreshment! Thanks!

Announcements & Reminders...

1.) Running clinic tomorrow, Saturday 6/12, with Marc Montoya 1:30-3:30. Pose method(s) will be covered with skills and drills to improve your running technique and times. Hate running? Are you a plodder? This is the seminar for you! Or if you already enjoy running and are looking to improve your skills and have a faster mile, 5K, marathon time. Cost is $25 and it's open to anyone so you can bring your friends from outside the gym.

2.) Kids & Adults Dodgeball at 11:30AM. Be there!

3.) CFL Trainer meeting kicks off tomorrow at 12:30. Current and aspiring trainers should plan on attending every Saturday. We will address the trainer skills test tomorrow as well as review the upcoming week's programming.

4.) Someone had their car broken into outside the gym during class. Please make sure there are no valuables in your car and that you keep it locked up.

5.) Nick Macias won his fight last Saturday at the Ring of Fire and Chris Camozzi will fight on the TUF finale in the UFC on 6/19 live on Spike. Congratulations you guys!

WOD 6/11/2010

Laurie can't believe she's gonna pick that thing up again

Arnie:
21 Turkish Get-Ups Right Arm
50 KB Swings
21 O-Squats Left Arm
50 Swings
21 O-Squats Right Arm
50 Swings
21 Turkish Get-Ups Left Arm

Choose your KB.



Also see parts 2 & 3

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

On Ramp
A1: Press 3 sets 10-12 reps at 3021
Rest 1 minute
A2: Dead Hang Pull-Up 3 sets 10.0X0

WOD 6/10/2010

That's a full range of motion at the bottom of the ring dip

Back Squat 4-0-x-1
3 reps x 5 sets

then...

4 rounds:
40 yard out and back shuttle run
Max Ring Dips

Post your lowest number of ring dips in any given round. Even though your score is in the form of dips, you are supposed to move through this - it's supposed to be as fast as you can go.

WOD 6/9/2010

One handed even (in the voice of the pink lion in the yogi bear cartoons)

10-9-8-7-6-5-4-3-2-1
Front Squats (115/95/75 Men) (75/60/48)
KB Swings (24/16/12 Men) (16/12/8 Women)

Anytime you break any of the FS immediately remove at least 5 lbs from the bar. Any time you break any of the KB swings, immediately switch to the next weight down. Post your final loads. If you reach the end of the line with the KB's, just stop putting it down! Only a 5 second rest between exercises. If you rest longer than 5 seconds immediately drop down your bar or KB. Trainers, start counting out loud for people when you see them finish their sets and keep the pressure on!

I know gear may limit us a bit, if so, do what you have to to stick with the intention of the rules. Point is to go hard and fast with maximal loads and very little rest. The times should be damn close on this one.

On Ramp
Tabata Jump Rope

WOD 6/8/2010

Do those K2E's Thunder!

Press 3x5 5-0-x-1 Tempo
Click here for the last tempo press.

then...

Max toes-to-bars in 4 minutes

rest and then...

Max ball slams in 2 minutes

WOD 6/7/2010

You guys know this lady?

Row 500
50 Deads (135/95)
50 STS (24/16)

You guys can stagger start.

On Ramp
200M Run
15/10/5
Air Squats, Burpees, Sit-Ups
200M Run

One more class update!

Tuesday, 6/8, 6:30 AM class is back on, Jarrod will be covering. Thanks Jarrod!

WOD 6/5/2010

Jarah working hard!

9 AM

Work up to your heaviest triplet Power Snatch (if have yet to attend the Oly clinic can do snatch grip deads or O-squats - check with Jeremy)

then...

10 rounds:
3 High Burpee-to-Box-Jumps
5 Heavy Hang Power-Cleans

10 minute cut-off. Each time you break the power cleans you will do 5 C2B's.

11AM

"Nicole"
Max rnds in 20 minutes:
Run 400 M
Max rep pull-ups (note # each rnd)

Workout last done here.

Upcoming Cancellations & Schedule Changes

Hey all,

I leave for Durango tomorrow, returning to work Thursday 6/10, and I wanted to make you aware of some things regarding the schedule:

1.) Chappy's Oly classes are cancelled, resuming on Saturday the 19th.
2.) Adam and Jarrod are covering a couple classes so be good to them! The class Adam is covering is next Tuesday the 8th. The 5:30 PM class that day is being moved to 6:30PM - for that day only.
3.) Corene's morning class that same day, Tuesday the 8th, is cancelled. Back on for Thursday the 10th though.

We apologize for any inconvenience and thanks for your understanding!

WOD 6/4/2010

Congratulations recent On Ramp Grads! Badasses every one.

200 M Run
5 rounds:
8 Pistols
12 KB Clean& Jerks (24/16/12 Men) (16/12/8 Women)
200 M Run

That's 12 total Kyle.

The bands are a great way to do assisted pistols.

On Ramp
200M Run
25/15/10
Squats, Burpees, Sit-Ups
200M Run