For the Ladies...

You girls who have been CrossFitting for awhile, and especially you ladies at One World who have been embracing the strength training, have at some point had to deal with some changes in yourself that take a bit of getting used to:

1. You aren't necessarily losing any weight, but....
2. Your waist is smaller.
3. Your ass and thighs are getting bigger, but....
4. You're body composition overall is leaner.
5. You are conditioned to think that you need to lose weight to look better, but...
6. Everyone is noticing how good you look!
7. You aren't the strongest person in your gym, but....
8. You are stronger than most the guys at your workplace, and that, ladies, is empowering.

All borrowed from CF One World. Cool picture and post. BTW, we will be starting a strength and power class soon...

WOD 7/31/2010

Know anyone who'd like to join this group? Bring them in! The gym will always donate $25 towards your cause for anyone you refer that signs up. We really appreciate it!

20-15-10-5-10-15-20
KB Swings (24/16)
40 Yd. Sprint Btwn each set of swings

Jenn C: 4:46

Jen B: 4:58

Kyle: 5:37

Laurie: 5:41

[Tara]: 6:06 - 20kg

Dani: 6:11

Corene: 6:30

Fisher: 7:15

(Fran): 4:46 - 12kg

(Jarah): 4:55 - 12kg

(Stacy): 4:58 - 5 burpees for run

(KJ): 8:12 - 6 burpees for run

Factory X & CF Littleton

This video has been altered/distorted for dramatic effect.

Congratulations!

A little late, but for those of you that don't already know, Eric Moya won his fight this weekend - 2nd round submission by triangle choke. Great job Eric!

WOD 7/30/2010

Hope you're feeling better Wade!

Noon
"GrAnnie"
50-40-30-20-10
Sit-Ups
DU's
5 Clean & Jerks between couplets - Adam will let you know how heavy he intends them to be and if 5 C&J's will follow your sets of 10.

5PM & 6:30PM
Surprise WOD!
That's CrossFit folks: unknowable. You hardly every know what life will throw at you. So you show up and do your best.

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

AM Class:

Jason: 15:22 / 135#

Terry: 16:02 / 95#

Bryce: 16:48 / 33#

Kari: 18:05 / 60#

Dani: 19:10 / 55#

Nina: 19:32 / 63#

Gena: 19:46 / 55#

PM Class:

JZ: 35 DB / 95#

Fran: 33 DB / (33)

Jarah: 25 DB / (33)

Stephanie: 5 DB / (33)

ON RAMP

Johnny: 8:35

(Jeff): 9:44

New Toys!

Purple for the lady dragons ;)

Break In's

I just wanted to make everyone aware that there have been numerous break-ins to vehicles parked outside the gym during daylight hours. Please make sure that you don't leave anything valuable in your car and that you lock up before you come in.

I'm very sorry about this. It really pisses me off. The property manager has been notified.

WOD 7/29/2010

B. Hyde...in distress

Michelle
7 rounds:
15 Split Jerks (75/55)
25 Jumping Pull-Ups (wrist just over the bar at full extension)

Marc: 11:53 / 75#

Jenn C: 13:04 / 55#

Arnold: 15:50 / 75#

Terry: 16:57 / ?

Alan: 18:42 / 77#

Wade: 19:40 / 75#

"The 21 yr old": 20:41 / 77#

(Tim): 15:20 / 45#

(Ian): 16:04 / 75#

(Maria): 16:11 / 33#

(Erlinda): 18:12 / 33#

(Stephanie): 18:42 / 33#

(Heather): 19:02 / 25#

(Fran): 19:37 / 43#

(Carla): 19:58 / 45#

(Corene): 21:47 / 55 & 33 (2-7)

(KJ): 24:14 / 45#

(Lorie): 24:46 / 55# (row 150m instead of jump p/u after 3rd rnd)

WOD 7/28/2010

Kim's not happy face...

10-12 Reps
A:1 Push-Ups
A:2 Ring Rows
3-1-3-1
3 sets, 2 minutes btwn sets

then...

150 squats for time

Barron: 3:05
Maria: 3:08
Camozzi: 3:11
Wade: 3:42
Matt F: 3:50
Richard: 3:52
Tara: 3:52
Joel: 4:00
Thunder: 4:19
Jen B: 4:22
Kim: 4:50
Jarah: 5:07
Fran: 5:18
Stacy: 5:18
Laurie: 5:44
JZ: 5:51
KJ: 6:30
Dani: 7:13
(Eileen): 3:40

WOD 7/27/2010

Joel workin' on his O-squats. My goat too Joel!

"Get Your Goat"
Work on your weakness(es) then we'll construct an 8 minute AMRAP including that movement/those movements

Name: Goat

Rounds / Minutes

Jenn C: Pull-Ups & Pistol Squats

5 2/3 rnds / 8 mins

Eileen: Squat & Dead Lifts

4 2/3 rnds / 8 mins

Tim: DU's & Push-Ups

3 1/3 rnds / 8 mins

Jarah: Ring Dips (3), PU's (5) & DU's (10)

5 1/3 rnds / 8 mins

Greg J: Pull-Ups (5) & DU's (10)

6 rnds / 8 mins

Chili Dogg: Pull-Ups (5) & DU's (10)

6 rnds / 8 mins

Joel: L Pull-Ups (3), O-Squats (5) & Wall Ball (7)

9 2/3 rnds / 12 mins

Carrie: Wall Ball (5), Push Ups (7) & Box Jumps (10)

10 1/3 rnds / 15 mins

Marc: C2B's (3) & Ring Dips (5)

11 rnds / 10 mins

KJ: K2E's (5), SDLHP (7) & O-Lunges (9)

5 1/3 rnds / 10 mins

Corene: DU's (10) & Pistols (6)

7 rnds / 10 mins

Stephanie: Ring Dips (5), Front Squats (10) & Singles (20)

6 2/3 rnds / 12 mins

Lorie: C2B's (2), Ring Dips (4), STS (10)

10 2/3 rnds / 15 mins

Heather: Pull Ups (3), O-Squats (5) & Ring Rows (7)

8 2/3 rnds / 15 mins

Thunder: Push-Ups (30) & O-Squats (21)

1 1/2 rnds / 8 mins

Betsy: Wall Ball (5), Lunge (7) & DU's (10)

6 2/3 rnds / 10 mins

Ian: O-Squats (5), Sit-Ups (7) & DU's (10)

11 rnds / 15 mins

This week's CFL League Info.

Click here for the WOD.

Buffalo Spinach Goulash

Cook down ground buffalo in a liberal amount of olive oil (that's code for as much as you want - can you tell I don't Zone?). Add however much you like of your favorite pre-made/home-made sauce (only good stuff, no sugar or other non-essential crap in the sauce). Add a whole tub of spinach, reduce the heat a little until it cooks down. Enjoy piping hot!

WOD 7/26/2010

19 Rounds!

On the minute, every minute, BW Deads. 1 the first minute, 2 the second, 3 the third...until failure.

then...

Trap 3 Raise
3x6-8 Reps @ 3-0-1-2
1 minute rest btwn sets

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

Name: Dead Wt / Rounds / Trap Raise Wt

Marc: 180# / 19 + 12 reps / 10#

Tara: 128# / 17 + 11 reps / ?

Jason: 185# / 14 + 13 reps / 10#

Lorie: 130# / 14 + 4 reps / 7.5#

Joel: 165# / 14 + 4 reps / 10#

Barron: 175# / 13 + 0 reps / 15#

Wade: 225# / 12 + 2 reps / 20#

Stacia: 140# / 12 + 0 reps / 7.5#

Josh: 185# / 10 + 11 reps / 5#

Carla: 143# / 10 + 0 reps / 5#

Adam: 190# / 9 + 9 reps / 15#

Hal: 255# / 9 + 9 reps / 15#

JZ: 185# / 9 + 8 reps / 10#

Jarah: 133# / 7 + 7 reps / 5#

(Fran): 83# / 16 + 6 reps / ?

(Kim): 83# / 15 + 14 reps / 5#

(Jen B): 133# / 12 + 10 reps / 10#

(Marshall): 225# / 12 + 0 reps / ?

(Mignon): 77# / 11 + 3 reps / 5#

(Maria): 130# / 6 + 11 reps /?

On Ramp

John: 9:40

Jeff: 10:11

Good Luck Eric!

Just wanted to wish Eric Moya the best of luck tomorrow night. He's fighting in the Worlds Collide event at the Magness Arena at DU. If you can come down and cheer him on. It should be a great card with some great fights.

WOD 7/24/2010

Saturday Dog Party at Hine Lake

Run a 5K for time. Click here for directions to Hine Lake. Both morning classes will meet at the lake for the WOD.

CrossFit Demo Athletes

Just wanted to let you know tickets will be at will call for you guys for admission on Sunday. Try and arrive maybe 20 til 2 just to get warmed up and ready.

Thanks!

Got Handstand?

Also from Derek...

What is CrossFit?

Thanks for reminding me Derek.

Women's Heat MU/Snatch Workout

Click here to see the final women's heat of the first night. Also super stacked.

WOD 7/23/2010

????

4x8-10 Reps Romanian Deads @ 3-0-1-1
2 minutes btwn sets

then...

6 200M Sprints
3 minutes btwn attempts

On Ramp
5 Rounds:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips

Name: Lift Wt / Fastest 200m Run

Scott: 260# / :28.59

Arnold: 165# / :35.84

Shay: 165# / :36.46

Jared: 145# / :32.10

Becca: 143# / :41.91

Brian: 135# / :30.6

Terry: 135# / :32.5

Maria: 123# / :33.81

Laurie: 100# / 44.19

Betsy: 75# / :45

Fran: 100# / 41.81

Eileen: 48# / :49

On Ramp

Mike: Aerdyne / 30 sec @ 95%..Rest 1:30

Missed the Games? Check out this super stacked heat of the first WOD.

Click here.

WOD 7/22/2010

KJ Returns

Press 3x8-10 Reps @ 3-0-2-1
(try for the same weight as last week)
2 minutes rest btwn rounds

then...

3x8-10 Reps Ring Rows @ 3-1-3-1
2 minutes rest btwn rounds

then...

Tabata Burpees

Name / Press Wt / Tabata Score

Barron: 135# / 7

Arnold: 95# / 6

KJ: 55#/ 5

Stephanie: 43# / 2

Heather: 33# / 3

Eileen: 33# / 2

6AM Wednesday Class Coming

One more heads up, starting August 4th Jarrod will host a 6AM morning class. So for you early morning crew who have only been training a couple times/week, it's time to add a third!

Hope you enjoy this latest edition to the schedule!

Saturday 7/24 WOD

Just a heads up to you guys, this Saturday 7/24 we will be running a 5K at Hine Lake for both the 9 AM & 11:30 AM WODs.

Click here for the link to the last time we did a 5K and directions to the lake (which is very close to the gym).

Don't worry, if you can't run the whole distance you can walk some of it or cut the distance down. See you there!

MMA Tournament & Expo this weekend

Front Range BJJ, Factory X Muay Thai and CF Littleton will be at the MMA Expo all weekend this Saturday & Sunday at Denver University. The expo is in the Magnus Arena. More info. can be found at the King of Champions Website.

Please come and visit our booth and hang out on either day. Saturday morning will be the BJJ tourney, some of our guys our competing and it always helps to have your friends come and cheer you on. The fights are on Saturday evening. Sunday we will be doing a CrossFit Demo.

I have a few free tickets left for Saturday (expo only, not the fights) so let me know if you want one.

WOD 7/21/2010

John shortly before informing me that he already had puked once, felt he was going to puke again and could he please stop.

Jonesworthy
Squat: 80-64-50-32-16-8
KB Swings: 40-32-25-16-8-4
Pull-Ups: 20-16-12-8-4-2

6 rounds:
80,40,20
64,32,16
50,25,12
32,16,8
16,8,4
8,4,2

Choose your KB.

Get it?

On Ramp
5 Rounds:
5 OHS
7 Box Jumps

Name / Time / KB wt / comments

Barron: 15:41 / 12kg

Tara: 18:39 / 16kg

Wade: 20:40 / 16kg

Dean: 24:51 / 24 kg

Troy: 25:10 / 24 kg

Kyle: 27:25 / 24kg

Lorie: 28:01 / 12kg

Matt F: 36:30 / 16kg

(Jarah): 16:24 / 8kg / Green band

(Alan): 18:26 / 16kg / Blue band

(Betsy): 19:28 / 8kg / Jumping

(Kim): 20:01 / 8kg / Purple md & sm

(Brian): 20:26 / 16kg / Jumping

(Jenn C): 22:19 / 16kg / Tube Bands

(Laurie): 23:47 / 16kg / Green & Skinny

(Fran): 25:31 / 8kg / Green, sm purple band

(Corene): 27:06 / 16kg / Blue band

(Stacy): 27:21 / 12kg / Green band

(Carrie): 27:25 / 8kg / Med & Sm Purple band

(KJ): 27:30 / 12kg / Sm purple band

(Mac): 27:40 / 16kg / Green band

(Dani): 30:30 / 12kg / Blue Band

(JZ): 30:47 / 16kg / Skinny purple band

John: DNF / 12kg

On Ramp

Jeff 5:28

Dr. Loren Cordain Lecture at FRCF on 8/1

There is an excellent opportunity to sit it on a lecture by Dr. Loren Cordain (author of the Paleo Diet and The Paleo Diet for Athletes) at Front Range CrossFit on Sunday August 1st from 1-4PM. The cost is $50 and you may register here. Below is a blurb from the registration site:

Professor Loren Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

If you are ready to be lean and healthy, then look around and subscribe to our newsletter. Learn how to lower your risk of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, and more. On this website, and in our books and newsletter, you’ll learn the latest science and practical scientific tips that will lead to optimum health and performance. This truly is the world’s healthiest diet.

WOD 7/20/2010

Morning Crew

3 rounds:
4 Ring Dips
8 O-Lunges (115/95/75 Men) (75/65/45 Women)
12 Box Jumps (24/20)

2x for best time

Jarrod: 115# / 3:34

Arnold: 115# / 4:08

Marc: 115# / 4:12

Wade: 95# / 4:36

Joel: 95# / 4:39

Derek: 75# / 5:24

(Kyle): 95# / 4:48

(Terry): 95# / 5:02

(Tara): 75# / 4:03 / Small purple

(Jenn C): 55# / 4:00 / Purple band

(Alan): 55# / 4:10 / Purple band

(Corene): 55# / 4:50 / Med purple

(Tim): 55# / 5:14 / 2 sm purple; 20inch box

(Chelsea): 45# / 5:26 / Green band band

(Dani): 45# / 5:17 / Sm Purple band

(Lorie): 45# / 5:38 / Sm purple band

(Erlinda): 38# / 3:56 / Sm purple

(Carla): 33# / 4:13 / Blue band x 6 reps

(Betsy): 33# / 5:18 / Sm purple band

(Heather): Pipe / 5:15 / Feet, 16" Box

(Stephanie): Pipe / 5:90 / Feet, 16" Box

Metcon Challenge & New Ladies Challenge

Tomorrow is the last day to do the recent metcon challenge I put forth a while ago. Jason was the one and only official winner with a blazing fast time of 4:23. Great job Jason! Many others had very fast times! I was really impressed by so many of you, especially those that dropped the weight below the prescription and got those firebreather type times - sub 5 minutesish (Spealler would probably have gone sub 3:30 but who cares@#$!). This is a great training tool for making progress in CrossFit. You can use workouts that you have scores from all the big dogs from as benchmarks, and do them with the load appropriate for you to score in the same time ranges. Then you can came back to them intermittently and slowly add to the load but insist on staying in the same time domain or even better.

Anyhow, I have 2 new challenges for the ladies. I mentioned these last week but we should make them official.

CFL Ladies Challenge #1
First woman at CFL to get a muscle-up get's one months dues free.

CFL Ladies Challenge #2
First woman at CFL to complete 30 MU's for time (I must witness this) receives $300 cash.

Ladies, get with me and I will give you some tools and a path to getting your first MU. Let's get crackin'!

Here's an old school video to get you motivated!

CFL League Workout #2 is up!

League Teams, click here to see this weeks WOD.

WOD 7/19/2010

Kids hard at work!

3x8-10 reps O Squats @ 3-1-2-0 if your 1RM is less than 50% BW
4x4-6 reps if your 1RM > 50% BW

then...

3x4-6 reps Wide Grip Press@ 3-1-2-1

then...

Optional Finisher
3 rounds:
30 Toes-to-Bar
20 Med Ball Squat Cleans

12 Minute Cut-Off

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

Jason: 145#, 85# / 10:24

Marc: 135#, 85#, 20# / 9:52

Kyle: 95#, 85#, 20# / 12:00+ (20 reps short)

Joel: 90#, 125# / 11:24

Wade: DNA, 135#, 20# / 12:00

Tara: 85#, 55#, 15# / 12:00+ (8 reps short)

(JZ): 90#, 75#, 20# / 12+ (40 reps short)

(Dani): 43#, 43#, 55# / 12:00+ (HPL 2 reps short)

(Lorie): 43#, 43#, 55# / 12:00+ (HPL 20 reps short)

(Laurie): 43#, 55#, 15# / 8:39 (1/2 kte)

(Stacy): 43#, 43#, 15# / 11:17

(Alan): 43#, 43#, 15# / 11:04 (KTE’s)

(Maria): 43#, 33#, 15# / 10:10 (1/2 kte)

(Carla): 15-60, 10# / 10:47

(Jarah): 33#, 33#, 15# / 11:00

(Eileen): 30#, 33#, 10# / 11:05 (1/2 kte)

(Carrie): 15#, 33# 10# / 11:05 (1/2 kte) mod squat clean

Fran: 33#, 33# / DNA

J-Rod: 11:48 RX (ST)

ON RAMP

3 Rounds

Jeff: 4:31

Mike: 4:48 (3/4 KTE's)

WOD - AMRAP 12 mins

Dave: 12

G: 10

Jarah: 9 2/3

Chili: 8

Today's Olympic Lifting Clinic is Cancelled

We apologize for the late notice. The next Clinic will occur on 8/21.

CrossFit Games and WOD 7/17/2010

Ladies of CFL....and Joel

WOW! Super exciting first individual event in the CF Games. Two names: Chris Spealler and Kristen Clever. Their performances were amazing. The other athletes were amazing too. Matt Chan in 4th place!

I have to say to those of you that saw the workout: just think, if those were BW squat snatches, Spealler would have got the same time and the vast majority of the other athletes wouldn't have finished at all. Many of them wouldn't have even gotten out of the first round. Crazy!

If you haven't been watching, check out the CrossFit World Games streamed live here.

Ok, tomorrows WOD:

Strung Out, Backwards & Upside Down Fran
Run 1200M
9 Pull-Ups
9 Thrusters (95/65)
Run 800M
15 Pull-Ups
15 Thrusters
Run 400M
21 Pull-Ups
21 Thrusters

Anyone feeling fired up?

Oh, and bring your bathing suits to train in or change into. Your gonna need them. Seriously.

Arnold: 95# / 18:36
Tara: 65# / 21:20
(Joel): 85# / 20:05 [C2B]
(Troy): 80# / 25:32
(Jenn C): 65# / 26:00
(Laurie): 55# / 24:17
(Maria): 33# / 18:06
(Kim): 33# / 21:36
(Fran): 33# / 23:22
(Lorie): 33# / 24:43 (rowed/2 & 3 rnds not full depth on thrusters)

Trainers in Training

Hey all,

As many of you know, Adam is one of our "Trainers in Training" and hosts the 12 noon class on Friday. He needs help practicing his skills, so if you can make the noon Friday class work for your schedule sometimes, it would be very much appreciated!

Thanks.

WOD 7/16/2010

Scores but no pics :(

4x3-6 Reps Snatch Grip Deadlift 4-0-2-1
Two minutes between sets

then...

(6) 60 Yard Dashes
3 minutes between attempts

Trainers note: note/circle each person's fastest time.

Name/Snatch Wt/40 Yrd Dash fastest Time

JZ: 187 / 5:54

Wade: 165 / 5:81

Kyle: 165 / 5:47

Lorie: 95 / DNA

Dani: 95 / DNA

Laurie: 85 / 7:91

Fran: 77 / 7:37

Eileen: DNA / 8:25

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

WOD 7/15/2010

Anyone know this guy?

AMRAP Team Challenge (2 teams)
Each team contributes an AMRAP in 8 minute workout. Most reps/point at the end of both WOD's wins. 5 minutes rest between WOD's.

Morning Crew:

If there are two people or more, you are good. Each person can be a "team". In the event there is only one person then they can create their own (2) 8 minute WOD's.

Team Eileen/Arnold: 526 + 657 = 1183

Team "Wolf Pack of One" Ian: 452 + 394 = 846

Team Erlinda, Troy & Steph: 1231 + 1082 = 2313

Team Carla, Carrie & Heather: 1598 + 998 = 2596

Oly Class

Death By Pull-Ups - C2B

Steve: 7

Tara: 7

Death By Ring Dep/Wall-Ball (20/15)

Steve: 10

(Tara): 7 (sm purple band ring dips)

League Update

Sorry Cougar & Cub :( - this one wasn't for kittens...

Warrior Dash T's

Shirts are American Apparel, $30-$35, slate grey with orange emblems. Everyone needs to get their order in by Friday 7/23 - quantities and sizes.

Please see Derek/Lorie for your order and additional info.

Team Needs Assistance

Hey all,

Marc and Jarah need some help watching Wyatt to complete the WOD's together each week. Would some of you be so kind as to get with them, see if you can schedule your league workout for the same day and time on any given week and then help them out for 10-15 minutes so they can play too?

Feel free to post up here and let them know.

Anything you can do is appreciated!

WOD 7/14/2010

The man. 4:23! I must say there were a lot of awesome times/efforts on the Metcon Challenge put forth in the last couple days. Check out the scoreboard in today's gallery (and Jarah with a blistering 3:59)! Great job you guys. That's intensity!

3 Set Press
6-8 Reps @ 3021
2 minutes btwn sets

then...

3 sets Barbell Rows
10-12 reps @ 2121
3 minutes rest btwn sets

then...

400M Run
9-15-21
Ball Slams
Sit-Thrus
400M Run

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

Wade: 135#/165# - 9:01

Barron 135#/DNA

Kyle: 115#/75# - 6:58

Jason: 105#/105# - DNA

Terry: 95#/95# - 8:13

JZ: 95#/95# - 8:27

Brian: 95#/75# - 6:29

Lorie: 55#/60# - (9:03) 400m row & 16kg KB

Laurie: 55#/55# - 8:49

Stacy: 55#/55# - 11:24 16kg KB

Jenn C: 45#/50# - 8:15 16kg KB

Carla: 45#/50# - (8:19) 400m row

Kim: 45#/45# - 9:48

Maria: 33#/38# - 6:33

Fran: 33#/38# - 8:33

Joel: DNA - 7:05 24kg KB

ON RAMP

(John): 10:31 (5 pull-ups w/blue band)

Only 1 Week Left for CFL Short Metcon Challenge

Isn't anyone else going to hit up this workout for the free T-shirt!?

Again, it's:
5 rounds:
10 Hang Power Cleans (77% BW+)
10 Lateral Jumps (24/20)

You need 4:39 or better for the free T.

Matt Shay has been the only one to put his score on the board. Even if you want to scale it, give it a try and post your score. It's a fun WOD.

WOD 7/13/2010

Steve goin' for the gold. A lot of you really brought it on that challenge today. Nice work!

3 rounds:
8-10 Reps External Rotation w/DB's
3-0-1-1
Rest 2 minutes
8-10 Reps Trap 3 Raise w/DB's
2-0-22
Rest 2 minutes

then...

3 rounds of AMRAP in 3 minutes:
Burpee-to-Pull-Ups
3 minutes rest btwn rounds

Wade: 15# / DNA

Arnold: 10# / DNA

Joel: 10# / DNA

Barron: 7.5# / 35, 39, 26

Kyle: 7.5# / DNA

Marc: 7.5# / DNA

Jarrod: 5# / 22, 32, 26

Jenn C: 5# / 21, 24, 26

Chelsea: 5# / 20, 16, 20

Tim: 5# / 19, 19, 18

Erlinda: 2.5# / 28, 23, 24

Betsy: 2.5# / 19, 20, 23

Corene: 2.5# / 18, 22, 20

Eileen: 2.5# / 19, 15, 16

Carla: 2.5# / 25, DNF

(Adam): 5# / 42, 40, 36 (squat/pull-up)

(Fran): 2.5# / 26, 30, 25

WOD 7/12/2010

Man that scoreboard looks tight Lorie!

10-15 rounds
1 Heavy Snatch Pull (103-105% or 1RM)
30 seconds rest
2 Snatch Balance to O-Squat (pause at bottom)
30 seconds rest

There are 3 "pulls" in the Snatch and the Clean. The Snatch Pull consists of the first pull from the floor to just above the knees, and the second pull. The second pull may be longer or shorter (how high you pull the bar) depending on if you are power snatching or squat snatching. The third pull is after you have gotten the load as high as it is going and you then pull yourself under the bar to receive it.

On Ramp
AMRAP 5 minutes:
4 Ring Rows
8 Wall Ball Shots
12 KB Swings

Rest 3 minutes...

AMRAP 3 minutes:
Same

Name / Wt. Pull / Wt. Balance KB wt / Rounds
Adam: 185 / 75
Marc: 165 / 135
Tara: 88 / 73 16kg / 12 ½
Fran: 73 / 21 8kg / 9 1/2
Stacy: 65/75 / 43 16kg / 12 ½
Dani: 65/75 / 43 16kg 8 1/2
Maria: 63 / (38) 16kg / 11 1/2
(Carla): 133 / 33 16kg / 8
(Jarah): 117 / 38 16kg / 11
(Stephanie): 93 / 15 12kg / 6
(Heather): 93 / 15 8kg / 8
(Carrie): 83 / 43
(Eileen): 43 / 15

On Ramp

Jeff: 4, 2 1/3

CFL League

Check out the link on the right hand side of the blog to view the League Info. I have posted the workout for this week 7/11. Good luck to everyone!

WOD 7/10/2010

Besty showing off her O-Squat skillz

9AM

O Squats
3x10-12 (if your 1RM is less than 50% BW)
3-1-2-1

4x6-8 (if your 1RM is 50%+ BW)
3-1-x-0

11:30AM

5 rounds:
20 Front Squats (95/65)
30 Side-to-Sides (24/16)
40 DU's

Workout last done here (more or less)

9:00 Class:

Betsy: 30#; 5# RR's; (6, 4, 2 1/3)

11:30 Class:

J-Rod: 95# - 24kg – 22:34
Adam: 95# - 24kg – 25:15
Thunder: 95# - 24kg – 25:17
Troy: 95# - 24kg – 27:34
(Laurie): 45# - 16kg – 20:06
(Jen B) : 45# - 16kg – 22:34
(Dr Hopp): 43# - 12kg – 17:14
(Stacy): 43# - 12kg – 21:57
(Jeff): 16kg – 16kg – 18:27
(Sarah): 8kg – 12kg – 14:59
(Austin): 8kg – 8kg – 19:50
(Fran-E): 8kg – 8kg – 20:15

WOD 7/9/2010

That was fun you guys! Thanks!

One of my favorite cheats. No wheat. Sweetened w/brown rice syrup. Imported from Boulder ;)

Team Fight Gone Bad!

3 rounds each team. Teams alternate each round. Team with max points/reps wins.

Fight Gone Bad is:

5 stations, 1 minute at each station
1.) Wall Ball 20/10
2.) SDLHP 75/55
3.) Box Jumps 20"
4.) Push Press 75/55
5.) Row for calories

So each team member will cycle through the stations with one minute at each station to achieve their max points/reps for that station. The trainer will call rotate and you will move to the next station immediately with no break (the clock is still running).

Each team member will go through this cycle 3x for their total score which will then be added to calculate the team's total score.

See you there!

Team #1
Hal/Jessica: 233
JZ: 240
Lorie: 183
Maria: 246
Kim: 193
Total: 1095

Team #2
Kyle: 274
Joel: 249
Jenn C: 249
Dani: 176
Laurie: 223
Total: 1171

Team #3
Jarah: 215
Fran: 178
Corene: 225
Laura: 138
Josh: 230
Total: 986

Team #4
Nina: 195
Dylan: 236
Stephanie: 159
Heather: 185
Betsy: 198
Total: 973

Team 2 Won!

Terry "Wolf Pack of 1" as RX'd = 245

Acknowledgements

Just wanted to take some time to mention a few of you who have achieved your 30 day goals in the not too distant past:

Laurie got her 3x100 Back Squat

Terry wanted 35 consecutive DU's & got 38

Lorie got her 2 dead hang pull-ups

JZ got his 8 kipping pull-ups

Great job you guys! Keep working in small steps. That's what it takes. Write it down and chip away at it.

If you have an injury that prevents you from working on your goal (like me) get a new one in the meantime. You can come back to the old one later.

How are your goals coming for the rest of you?

Also, T. Fisher set the gym record for a handstand hold last night at 3:01. Nice.

Colorado Open Registration

FYI the Colorado Open (local CrossFit competition) has opened registration. You can register here.

This event is hosted by Skip & Jody at Front Range CrossFit. It is a great opportunity for you to compete if you are so inclined. This competition is for everyone - not some event like regionals for CF Bad Asses only. You can scale/modify. A bunch of us did it last year and it was a blast.

Competing is great for goal setting, hitting PR's and generally pushing yourself to a new level that you do not normally realize in your day to day training.

Please talk amongst yourselves, and if some of you want to do this I will start up another competition class and we'll get training for it. Let me know ASAP!

WOD 7/8/2010

Glad your back Jenn!

4 sets:

Barbell Bent Over Rows
10-12 Reps
3-0-2-0

rest 45 seconds

Max Reps Perfect Push-Ups
2-1-2-1

1 minute rest

Remember, CFL push-ups are always chest to floor - knees or no knees.

then...

400M run for time (work on your pose method!)

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

Name – barbell wt, # of push-ups / run time
Kru – 95# 15, 13, 12, 11 / 1:19
Dylan – 75# 18, 13, 13, 11 / 1:16
Jarrod – 75# 13, 12, 10, 6 / 1:43
Corene – 75# 10, 8, 8, 7 / 2:21
Tony – 75# 6, 7, 6, 6 / 1:42
Jenn C – 65# 10, 9, 7 ,7 / 2:04
Lorie – 55# 9, 10, 9, 9 / (2:06)
Betsy – 55# (8, 17) 10, 8 / 2:22
(Nina) – 55# 14, 12, 10, 6 / 2:09
(Maria)- 53# 11, 11, 10, 4 / 1:25
(Stephanie) – 43# 8, 10, 6, 7 / 3:40

Ian – DNA / 1:23

ON RAMP

John – 5:03
Marshall – 6:55

T-Shirt & Hoody orders due tomorrow night Thursday 7/8

I am turning in the t-shirt and hoody orders Friday so I need your cash/order by tomorrow night. Thanks!

Fight Gone Bad

We are doing a Fight Gone Bad team WOD this Friday. This should be fun! If you haven't ever done Fight Gone Bad you won't want to miss this.

We'd like to once again consolidate the evening class to a 6PM session. See you there!

Hope you had a great 4th of July Weekend!

3 more teams needed for CFL League Games

Hey guys,

We need 3 more teams/6 more people to get our CrossFit League up and going. Don't be shy about this!!! It's for everyone. Please contact Kyle with your team info. - see the league info. here.

Let's get this going. It should be a blast!

WOD 7/7/2010

Great job CF Kids & Instructors on the PT Test!

Mr. Matt Shay - the first to take my July Short Metcon Challenge. Anyone else up for it...?

Handstand Hold for max time

then...

8 rounds
6-12 Deads (x-0-x-0)
Sprint 40 yards
2 minute rest between rounds

Max handstand hold is self-explanatory. If anyone wants a second attempt no problem. Then the 8 rounds... 6-12 is a range of reps. We want you to load up the bar with a weight that's heavy enough such that you can do between 6 & 12 reps at a non-stop tempo. "X" means as fast as you can up and down with no pause at the bottom or top. I mean none. And no pause at the top either. 0. As soon as there is any slowing down in your deads you are dropping the bar and sprinting 40 yards all out.

A normal progression here might be 11 reps on the first round, 10 reps on the 2nd round, 8 reps on the 3rd, 4th and 5th rounds, 7 reps on the 6th round and 6 reps on the last two rounds. For example. If you are hitting twelve for more than 1 round you need more weight. If you barely get 6 reps at the non-stop tempo on the first round you are too heavy.

The goal, again, is intensity. You need to do the heaviest weight you can do with the utmost intensity. When you feel the tempo falling off during the 6-12 reps you cut the bar loose and sprint as hard as you can. We want you to recognize when your tempo is dropping and the intensity is falling off. It's important that you develop this kind of sensitivity...

On Ramp
Tabata Jump Rope

WOD 7/6/2010

Nice work Kiira!

Liz
8 rounds for reps:
30 seconds KB Swings (24/16)
30 seconds KB SDLHP (24/16)

1 minute rest between rounds

Not fun! Meaning it's fun. Sort of. Did it this afternoon. Ouch.

Ian: 253
J-Rod: 251
Marc: 250
Steve: 247
Terry: 240
Tony: 238
Corene: 231
Dean: 223
Adam: 222
Thunder: 221
Wade: 219
Dalton: 214
Laurie: 209
Dani: 190
Matt S : 189
Stacy: 186
Joel: 180
(Bryce): 210
(Fran): 221
(Stephanie): 193
(Heather): 179
(Kiira): 169

CFL Rx Challenge Sneak Peek

September 25th 2010 we will do the first CrossFit Littleton Rx Challenge. This will be a test of physical skill CrossFit style held at the gym quarterly. It will be pass/fail. The graduating participants each quarter will have their picture taken and posted on the gym wall forever immortalizing their accomplishments, have bragging rights forever after and (if I get my shit together) receive a custom t-shirt to shamelessly flaunt around the gym. Pre-registration will be required.

The test will not be firebreather hard, but hard enough that many will have to put in a fair amount of work if they want to achieve this personal goal.

The exact format and skills have yet to be finalized but a really good starting point is the CFL Trainer requirements listed below:

10 Thrusters (95/65) - Full depth, bar contacting delts (rack position), push press mechanics

25 Continuous Wall Ball Shots (20/10)

5 Reps Front Squat (75% BW) - Rack position, rebound, hip extension at top, no ass first out of the hole

5 O-Squats (50% BW, 3-1-2-1 tempo) - Good squat mechanics, tight overhead position, minimal lateral bar movement

5 Deads (150% BW) - Pristine lumbar curve, consistent starting position, tight scaps

20 Continuous KB Swings (24/16) - even cadence, no steps, flat feet, overhead position (ears)

3 Squat Cleans (75% BW) - Catch at bottom of squat, rack position (no power clean and then a front squat)

3 Push Jerks (60% BW) - Good jerk mechanics, no push-press

1 Split Jerk (75% BW) - 3 single demonstrations

3 Squat Snatch (50% BW) - Catch at the bottom of the squat (no power snatch to O-squat)

3 Press (60% BW) - Initiating & ending position, rebound at bottom

3 Push Press (75% BW) - Rack position, foot placement and dip - finished overhead position

5 SDLHP (60% BW) - Good squat mechanics, timing, high elbows

20/12 Push-Ups (C2F) - Feet together, good plank, full extension at top

5/3 Ring Dips - Full depth/extension

5/3 Ring Rows - parallel w/ground, feet together, ROM, tight plank

5/3 Handstand Push-Ups - Full depth/extension

6/4 Pistols - Freestanding, to depth

10 Rebounding Box Jumps - Immediate bounce, hip extension

10 KB Snatches (16/12) - Smooth, efficient technique

10 KB C&J (24/16) - Smooth, efficient technique

5/3 Dead Hang Pull-Ups - Full ROM

10 Continuous Kipping Pull-Ups - Full ROM

10 Continuous DU's

1 Mile Run (7:00/8:30)

500M Row (1:40/1:55)


You up for it?

No Muay Thai Saturday and Monday

Hey guys,

Marc wanted to make sure there was a cross (fit) post letting you know there are no Muay Thai classes this Saturday and Monday.

Everyone have a safe and fun holiday!

WOD 7/2/2010

Congratulations graduating On Rampers Carrie, Eileen and Brian - see you guys in class! Great job!

Team WOD
4 person teams
Max Points
(2) 7 minute rounds w/5 minutes rest between rounds:
MU = 12 points
Wall Ball = 2 points (20/10)
Pull-Up = 2 points
Dead Hang Pull-Up = 3 points
KB Swing (24/16) = 2 points

If you can't do the movement unassisted or the prescribed weight, don't sweat it! We'll figure it out...

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

Killer Bee's: 1st round = 762 / 2nd round = 788 TOTAL = 1550

Bee Keeper's: 1st round = 816 / 2nd round = 736 TOTAL = 1552

OHHH...KILLER BEE'S GOT STUNG!

On Ramp:

Carrie: 6:36

Brian: 5:28

Last Call for T-Shirts and Hoodies

Next Friday 6/9 will be the last day for you to place your order and submit a check/cash for your any existing orders. T's are $25 and hoodies are $60.