WOD 9/1/2010

Way to get back in here Matt!

7 rounds:
3 Renegade Rows
1 DB Snatch
6 DB Overhead Lunges

You choose the weight.

Name: DB Wt. / Time

Barron: 20# / 3:34

Jenn C: 20# & 15# / 4:40

Wade: 25# / 4:32

Derek: 20# / 5:11

Matt S: 20# / 5:27

Shay: 20# / 5:38

Kyle: 25# / 5:39

JZ: 15# / 6:04

Tara: 20# / 6:16

Jen B: 15# / 6:28

Fran: 10# / 6:40

Terry: 15# / 6:47

Lorie: 15# / 7:19

Stacy: 15# / 8:05

[Marshall]: 25# / 9:13 (5RR's)

Eileen: 10# / 10:08

(Dani): 15# / 8:12 (step-ups w 20#)

WOD 8/31/2010

Welcome back Erin!

Press - Work up to your max set of 5

then...

4 rounds:
Max Unbroken KB Swings (24/16)
200M Run

Post # of swings for each round and 200M run time. The idea is for you to absolutely max out on KB Swings each round (you can't possibly get one more) then walk out to the line, take a breath and sprint the 200M as fast you can. Your rest comes between rounds. This will be easiest with a partner - you can count swings for each other, push each other and time the 200M run. If you don't have a partner you will rest 3 minutes between rounds.

Name: Highest # Swings & wt. / Lowest Run time / Press Wt

No Particular order

Erin: 35 (16kg )/ (:48) Row / 83#

Mac: 32 (24kg) / :48 / 125#

Jenn C: 40 (16kg) & 30 (20kg) / :57 / 80#

Tim: 20 (24kg) / 1:08 / 105#

Eileen: 40 (8kg) & 31 (12kg) / :59 / DNA

Adam: OFP

Kyle: DNA / DNA / 145#X 4

Erlinda: 40 (12kg) & 35 (16kg) / :52 / 58#

Corene: 22 (20kg) / :55.62 / 87#

Heather: 26 (8kg) / 1:06 / 48#

Stephanie: 34 (12kg) / 1:30 / 70#

Marshall: 32 (24kg) / :52 / 145#

Maria: 39 (16kg) / :41.93 / 3 X 5 DS 125#

Brian: 61 (16kg) / :40 / 95#

Fran: 43 (12kg) & 22 (16kg) / :44.81 / 53#

Tara: 30 (20kg) / :49.22 / DNA

Oly Class

Tara

Jason

Back to School Sale

For the month of September we are having a back to school promotion for all kids programs - CFL Kids and Teens BJJ. 15% off their membership. We are trying to grow are kids programs so if you have someone bring 'em down!

Labor Day Closure

Guys, we will be closed Monday 9/6 in observance of Labor day, re-opening Tuesday the 7th. Have a great holiday!

Knocky Knees

Why are you guys always hollering at us to push our knees out over the tops of our feet!? My knees always seem to knock, what can I do about it?

WOD 8/30/2010

A big congratulations to Tara who hit her first BW O-Squat today. Awesome!

3x10 Frankenstein Squats

then...

(3) 1 minute AMRAPS:
5 BW Deads
5 Burpees

5 minute rest between each round.

On the second round you will resume where you left off on the first round. That is to say if you got 3 rounds in + 3 deads in the first round, you will start counting from that point forward for your second round. Your score will be total rounds completed (to the rep) at the end of the third round.

Name: Squat Wt. / Dead Wt. / Rounds

Barron: 135# / 175# / 10+3

Marc: 135# / 180# / 10

Jason: 135# / 185# / 9+2

Kyle: 135# / 195# / 9+1

Lorie: DNA / 127# / 7+8

Wade: 135# / 225# / 7+4

Derek: 75# / 175# / 6+4

(Richard): 135# / 185# / 7+3

(Marshall): 115# / 185# / 7

(Mac): 75# / 155# / 7

(Maria): 63# / 133# / 7 (funny burpees)

(Hal): 115# / 185# / 6+9

(Josh): 85# / 160# / 6+5

(Stacy): 65# / 103# / 6+5

(Jarah): 47# / 63# / 6+5

(Fran): 33# / 103# / 6+4

(Nina): 77# / 95# / 6+3

SKILLS CLASS

21-15-9

Dead Lift

Handstand Push-ups

John: 3:13 / 115# (elbow Break) - 8:09

Kelly: 4:35 / 63# (Handstands) - 10:10

Peggy: 6:21 / 83# (Frog Stands) - 10:13

Jill: 6:09 / 75# (handstands) - 11:43

From one of our clients...

"I am excited to continue my Muay Thai training. There is something I'd love to share w/ you: I walked to my car last night and couldn't find my phone or wallet. I had looked in the bins, my pockets and in my car. I was on my way inside to say I was missing it. When I got inside, it was sitting out in the open on top of the benches (w/ bins bellow). My iPhone, wallet (full of cash and cards) had sat there for over 1.5 hr and hadn't been taken or messed with. That says a lot about the folks there. Thought you'd like to hear it. I'm excited to continue w/ Marc."

WOD 8/28/2010

We are trying to grow the kids program here at CFL. If you know anyone who would like to come and try it out, please invite them. If they can come 10 minutes early that would be great. Thanks!

Team WOD
200M Farmer's Carry (2 70lb/2 20kg)
50 Push Jerks (95/65)
75 Pull-Ups
100 Squats

Work must be done in order. Only one person works at a time.

Lorie/Arnold: 8:58

Corene: 9:10 - 1/2 marathon

Kyle/Shay: 9:19

(J-Rod): 6:28 - 1/2 marathon

(Dani/Ian): 8:02

Barron/(Fran): 9:45

(Jarah)/Troy: 12:16

WOD 8/27/2010

Keep workin' Corene, we need that MU!

Work up to your max triplet O-Squat

then...

Tabata
KB Snatch (24/16)
Ball Slams (20/12)
Ring Dips

Stagger the starting points so that guys can use the 20lb balls. 3 minutes rest btwn. each Tabata interval. Post scores for each exercise and a total.

Name: O-Squat Wt / Tabata Reps

Kyle: 135 (PR) / 6, 10, 3

Derek: 95# / 7, 10, 2

Fran: 70# / 7, 8, 5

Jarah: 53# / 8, 11, 6

Heather: 5K , 6, 7, 5

Maria: (123 x 3 B sq) / 6, 10, (7)

(Corene): 70# / 7 , 10, 4

(Eileen): 22# / 5, 8, 7

Showing up on time

Guys, please do your best to be on time for class. A 5 minute window is fine, we need that too. If you are showing up 10, 15, 20 minutes late...that doesn't work. It can really throw the trainer and the class off. Especially if that first part of the class was just spent going over something important, complicated etc. If you can't make it until 15 minutes in, you just need to wait for the next class, open gym etc.

Thanks for your help and understanding!

Ido Portal

Here is the guy I was mentioning to you the other day. Jeremy first mentioned him to me. Got fine body control!!!!??? Take it easy ladies...

Olympic Lifting Class

FYI, Oly class is moving from 9AM on Saturday to 9:30.

WOD 8/26/2010

Johnny, doin what firemens do

Fight Gone Bad w/Substitutions

Sledge Hits (Big/Little) (Big Tire) (Make sure you bring the hammer fully extended overhead every rep)
KB Swings (24/16)
HPS (75/55)
Front Squat (75/55)
Clapping Push-Ups

Format is 1 minute at each station for max reps. Trainer calls rotate, you rotate to the next station with no break in the clock. So 1 round is a total of 5 minutes (5 stations). 3 rounds, 1 minute rest btwn rounds. Total reps for all 3 rounds is your score.

Guys, if you are due for a rest day, today would be a good one. Otherwise let's get after it!

Wade: 307

Joel: 281

Tara: 279

Jenn C: 211

Matt F: 185

(Erlinda): 293 - (12kg & 38# snatch & 38# FS)

(Betsy): 262 - (12kg & 33#)

(Johnny): 260 - (16kg & knee pu's)

(KJ): 245 - (knee pu's)

(Heather): 195 - (12kg & 25# snatch 7 33# FS)

SKILLS CLASS

AMRAP 8 min:

6 Thrusters

12 KB Snatches

John: 8

Kelly: 6 1/2

Don: 5 1/2

Stacey: 5

Peggy: 4

Announcements...

Noteworthy:

Tuesday/Thursday morning class is going to 6AM rather than 6:30AM starting tomorrow Thursday 8/26. So that's morning class 3 days/week at 6AM (Tuesday, Wednesday, Thursday). Thanks Corene!

Jason Nicholaou will be joining the team to help out with the Olympic Lifting Class and some open classes in the future. Besides being one of our resident strongmen, Jason is a great all around CrossFitter. He has a lot to offer and we hope you'll enjoy working with him.

The idea is to grow the Olympic Lifting class and make it accessible to everyone. Oly lifting is fun in and of itself and it will help develop you in the context of your day to day training in the gym - for sure! It tends to be the most under devoloped set of skills in your average CrossFitter.
So start coming to the classes and you will be in great hands between Chappy and Jason. If you would like to try it but are a little nervous or wary, just talk to them.

This Saturday is Bring Your Friend day at 11:30.

Party at my house starts at 3PM on Saturday and goes into the night. We will be getting the fights and bar b q'ing. Bring some food/something to share, potluck deal etc. Everyone is welcome. My address is on the events board.

WOD 8/25/2010

When's the last time you saw this lady in this position? That's what I'm looking for! Way to get after it Maria!

I wanted to congratulate Maria and Kyle also. Maria took 1st in the Warrior Dash for her division! Awesome. And Kyle got two of his goals in one day yesterday, muscle-ups and handstand push-ups. When you get a chance, ask him how many times he failed before he got them. That's how you do it Kyle!

7 rounds:
Suicide Run
7 Tuck Jumps
7 SDLHP (115/75)

For the suicide run you will start behind the line, run to the first line and touch, run back to the start and touch, run to the second line and touch, run back to the start and touch, run to the third line and touch run through the start line and back to the gym for the tuck jumps.

On the tuck jumps, knees to your chest every jump.

Name: SDLHP Wt. / Time
Ian: 115# / 8:44
Barron: 115# / 9:55
Tara: 75# / 10:19
Joel: 115# / 10:38
Thunder: 115# / 11:35
Marshall: 115# / 11:52
Wade: 115# / 12:09
Jenn C: 75# / 12:27
Adam: 115# / 12:45
Laurie: 75# / 13:12

(J-Rod): 70# / 9:09
(Maria): 20# DB's / 9:25
(Jarah): 43# / 10:36
(Fran): 55# / 12:01
(Troy): 95# / 12:45
(Derek): 95# / 13:10
(Eileen): 33# / 13:35
(JZ): 95# / 15:06
(Tim): 75# / 15:08
(Mac): 95# / 15:17

WOD 8/24/2010

Welcome back Matt!

AMRAP in 15 minutes:
10 Hammer Lunges ("Waiter Carry" with KB) - Alternate sides each round (choose your weight, DB or KB)
15 Toes-to-Bar
5 2 for 1 Wall Balls (choose your weight)

If you guys want to make this a heavier WOD with less rounds you can do more weight for the lunges, if you want a lighter MetCon do a lighter weight. You will lunge with the same leg for a whole round, switch legs on the next round. Learning the 2 for 1's may impact your weight choice for the wall balls. But you'll see, they're really about speed!

Name: Lunge Wt / Wall Ball Wt / Rounds

Marc: 24kg / 20# / 6 2/3

Joel: 16kg / 15# / 6 2/3

Jason: 24kg / 20# / 5 1/3

Tara: 16kg / 12# / 5 1/3

Lorie: 12kg / 10# / 4 2/3

Adam: 24kg / 20# / 4 1/3

Wade: 24kg / 20# / 4 1/3

Terry: 16kg / 20# / 4 1/3

Corene: 12kg / 12# / 4 1/3

Troy: 12kg / 15# / 4 1/3

Matt S: 20# / 15# / 4 1/3

Stacy: 8kg / 4# / 4 1/3

(Jarrod): 2 pood / 12# / 6 1/3

(Betsy): 15# / 6# / 6

(Mac): 12kg / 15# / 5 1/3

(Jenn C): 16kg / 12# / 5

(Tim): 20# / 10# / 5

(Steph): 10# / 6# / 5 1/3

(Heather) 10# / 4# / 5

(Marshall): 16kg / 15# / 4 2/3

(Maria): 15-10# / 4# / 4 2/3

(Dani): 33# OHS / 6# / 4 1/3

(KJ): 12kg / 10# / 4 1/3

(Erlinda): 8kg / 10# / 4 1/3

(Fran): 8kg / 10# / 4 1/3

WOD 8/23/2010

CFL reside""nt chimp....I mean Wade harnessing his inner chimp

Learn/Practice Frog Stands

then...

6 Rounds:
10 Russian Step-Ups
5 Dead Hang Pull-Ups
5 KTE's

Name: Box Ht / Time

Joel: 24" / 6:18

[Marc]: 24" / 8:01 (15# DB's)

Derek: 24" / 8:36

[Wade]: 24" / 9:22 (20# DB's)

Adam: 24" / 9:42

[Tara]: 20" / 13:32 (15# DB's) ST

[Shay]: 24" / 13:39 / (15# DB's)

(Kim): 20" / 8:01 (Band / 1/2 KTE)

(Eileen): 20" / 8:05 (Band / 1/2 KTE)

(Laurie): 20" / 8:28 (Band / 1/2-3/4 KTE)

(Fran): 20' / 8:32 (Band / 1/2-3/4 KTE)

(Jarah): 20" / 8:47 (Band / 1/2 KTE)

(Marshall): 24" / 10:11 (Band / 1/2-3/4 KTE)

[(Lorie)]: 20" / 10:56 (Purple band/blue band 10# DB's)

[(Dani)]: 20" / 11:46 (Band / 10# DB's)

[(JZ)]: 24" / 14:56 (Band / 15# DB's)

Trainers

No trainer meeting today at 12:30 due to the Warrior Dash, Jeremy in Calgary etc. Resuming next Satruday 8/28. Thank you and apologies for any inconvenience.

Happy Birthday!

Just wanted to wish KJ (yesterday) and Nina (today) Happy Birthday. Hope you ladies had/have a great day!

WOD 8/21/2010

CFL at the Warrior Dash!

Jump rope for 10 minutes continuously (singles, double unders, one leg, crossovers, running, etc.)

Rest 5 minutes

10 Rounds:
10BW Deads
20 KB Swings (24/16)

Do your best not to stand around at all for the jump rope session. The intention is to jump rope for the full 10 minutes. Try some new maneuvers with the rope beforehand.

Name: D.L. Wt / Time / KB Wt

Jarah: 65 / 17:42 / 8kg

Jason: 185 / 25:24 / 24kg

Troy: 165-135@6 / 28:17 / 24kg-16kg@6

Arnold: 185 / IR / 24kg

WOD 8/20/2010

Kelly tearin' it up in Skills Class (we just learned the box jump ;)

3 rounds:
50 DU's
20 Squat Cleans-to-Wall Balls (20/12)

Kyle: 8:01

Troy F: 15:50

Jarah: 16:03

Johny: 16:16

Laurie: 18:51

Marshall: 19:35

(J-Rod): 7:52

(Stephanie): 16:31

(Heather): 18:46

Skills Class

3 Rounds:

200 M Run

9 B2BJ

12 KB Swings

Kelly: 10:02 - 8kg

Stacy: 11:01 - 8kg

(Doni): 9:03 - 16 kg (Row/Step-Up)

Congratulations Coach!

I just wanted to take the time to wish Coach Andres congratulations on his recent promotion to purple belt. This past weekend he received his belt from Dean Sensei in Bend, OR.

As many of you have experienced this was a long overdue promotion. I for one will be happy to stop getting tapped so often by a no stripe blue belt!

Awesome job coach. We are proud to have you as our training partner and instructor!

WOD 8/19/2010

The Birthday Girl

3x8 One Legged Deadlifts For Load

then...

5 Rounds:
3 Power Cleans (155/105)
6 CF Games Push-Ups
12 Air Squats

Name: Dead Wt / Time / Power Clean Wt

[Ian]: DNA / 3:09 / 175# (Body Wt)

[Jason]: 115, 185 / 3:22 / 185# (Body Wt)

Kyle: 95 / 3:22 / 155#

Tara: 75 / 4:27 / 105#

Matt F: 95 / 5:09 / 157#

Corene: 95 / 5:51 / 105#

(Joel): ? / 4:00 / 135#

(Lorie): 75 / 4:30 / 75#

(Jenn C): 55, 55, 55 / 4:43 / 95#

(Derek): 75 / 4:50 / 115#

(Mac): 75, 75, 95 / 5:01 / 135#

(Heather): 38 / 5:24 / 33# (HPC 5x6)

(B-day Girl): 55 / 5:39 / 80#

(Eileen): 65(reg. deads) / 5:51 / 33# (HPC 5x6)

(Stephanie): 38 / 6:04 / 55#

Open Gym Times

You guys know I am happy to have you come and train pretty much anytime I am here. You can always call me to check too. Also, there are the open gym times on the schedule. Everything that's in purple is Open Gym.

There are a few times during the week when it does not work for you to be doing your own workout - specifically Monday & Wednesday from 5-6 and Saturday at 11:30. During those times we have the group class and kids class going on at the same time and we really do need all the space. There is Open Gym Mon/Wed from 6-7:30PM and Saturday from 10-11:30AM.

Thanks for your help with this and please let us know if you have any questions.

WOD 8/18/2010

Lorie finds a new & creative way to give everyone the 411

Kyle finds a new and creative way to bust ass on the rings while trying to get a MU

Work up to your 5RM Back Squat

then...

20 Yard Out & Back (touch the line with your hand)
7 Big Box Jumps (you choose the height)
9 Burpees

Name: Back Sqt / Box J. / Time

Joel: 195 / 36 / 5:14

Maria: 123 / 25 / 5:28

Jenn C: 143 / 24 / 6:00

Kyle: 255 / 36 / 6:04

Tara: 153 x 3 / 32 / 6:05

Fran: 93 / 20 / 6:29

Mac: 185 / 24 / 6:36

Kim: 95 / 24 / 6:51

JZ: 205 / 36 / 6:52

Jarah: 103 / 28 / 6:5

Betsy: 115 / 24 / 6:54

Terry: 235 / 36 / 6:58

Tim: 205 / 20 / 7:08

Laurie: 105 / 24 / 7:17

Carrie: 103 / 24 / 7:23

Eileen: 55 / 20 / 7:36

Nina: 108 / DNA

(J Mac): 75 / 28 / 4:42 (Press X 5)

(Brian): 95 / 28 / 4:51 (Press X 5)

(Alex): 95 / 36 / 5:47 (Press X 5)

(J-Rod): DNA / 5:54 (Inverted Burpee sort of)

(J): 85 / 36 / 7:09 (Press X 5)

(Stacy): 125 / ? / 7:56 (Sit-Thrus)

WOD 8/17/2010

Got 1 handed handstand?

How about a 115# TG!?

Big congratulations to Jenn C on doing for real pull-ups during the WOD! You're gonna need those at the regional team comp next year Jenn!

Turkish Get-Up Skills/Work up to a 1RM Turkish Get-Up (KB or Barbell)

then...

3 rounds:
1 Minute AMRAP Thrusters (95/65)
Rest 3 minutes
1 Minute AMRAP Pull-Ups
Rest 3 minutes

Post reps for each exercise, each round. Post total reps for all 3 rounds.

The 3 minutes rest is what you need to maximize your output for the minutes you are on. This means we are expecting a lot of reps during those ON minutes!

Name: TGU Wt. / Total Thruster/Pull-up

Marc: 85# / 113

Dalton: 45# / 99

[Joel]: 24kg / 89

Corene: 20kg / 77

Jenn C: 16kg / 73

(Erlinda): 8kg / 111

(J-Rod): 115# / 107

(Jarah): 8kg / 105

(Tim): 16kg / 102

(Kim): DNA / 102

(Lorie): 16kg / 100

(Fran): 8kg / 100

(KJ): 16kg / 96

[(Marshall)]: DNA / 90

(Stacy): 12kg / 88

(Derek): 75# / 82

WOD 8/16/2010

Thanks for training with us Alex!

Run 800M
21 Ball Slams (20/12 Men)(12 Women)
21 KB Snatches (24/16)
Row 400M
15 Ball Slams
15 KB Snatches
Run 800M
9 Ball Slams
9 KB Snatches

Stagger start...

I did this one a couple weeks ago. It's a puker. Enjoy!

Marc: 24kg/20# 12:24

Tara: 16kg/12# 14:13

Adam: 24kg 20# 16:41

J-Rod: 24kg/20# 16:42

(Jen B): 12kg/12# 11:57

(Alex): 12kg/12# 12:16

(Maria): 10#/12# 12:43

(Fran): 10#/12# 13:34

(Carrie): 10#/12# 13:58

(Jarah): 8kg/12# 14:05

(Laurie): 8kg/12# 14:33

(JZ): 16kg/20# 14:57

(Mac): 16kg/12# 16:03

(Nina): 8kg/12# 17:24

(Derek): 20kg/20# 17:40

(Marshal): 24 & 20kg/12# 19:01

SKILLS CLASS

3 Rounds

Bear Crawl (3 Blks)

10 Sit-Thrus

6 Pistols

10 KB Swings

John: 12 / 4:57

Kelly: 8 / 5:07

Jill: 8 / 6:38

Don: 12 / 7:06

Mellisa: 8 / 7:45

Eileen: 8 / 8:12

WOD 8/14/2010

Congrats to Laurie & Jarah on their PR's today!

1 RM Max Dead @ (3-0-X-0)

then...

Scap Strength Test - External Rotation, Powell Raise & Trap #3, max reps per arm at 3-0-1-0
Last done here.

Adam: 405# / RT = 19, 17, 14; LT = 15, 16, 13

Jarah: 170# / RT = 7, 4, 7; LT = 6 , 6

(Laurie): 125# X 5 / RT = 20, 16, 14; LT = 20, 12, 14

WOD 8/13/2010

Stacey gettin' it done in Skills Class

Team WOD
15 Minute AMRAP
Teams of 2 with each team member having to do one of the following WOD's

Cindy
5 Pull-Ups
10 Push-Ups
15 Squats

The Beast
6 SDLHP (75/55)
6 Burpees
6 Power Snatches (75/55)

No 2 team members choose the same option/each team has to do both WOD's. Score for your team is total rounds to the nearest 1/3.

Hope we get a good class at 5PM - I need a partner who can do Cindy!

Tara/Matt F = 18 2/3

JZ/JD = 16 1/3

Corene/Eileen = 14 2/3

[John] = 9 2/3

Ian/Fran = (22)

Kim/Joel = (21 1/3)

Marshall/Jarah = (20)

Nina/(Willie) = (19 2/3)

KJ / (Jeff) = (17 1/3)

Stephanie/Heather = (14 1/3)

Skills Class: Tabata Burpees

John: 5

Kelly: 5

Stacey: 3

WOD 8/12/2010

Some fast times!

Running Skillz
Practice Pose Running Method over 400M

then...

1 mile run 4 time

Trainers: Break up the intervals over the 400M so there is minimal fatigue (client's discretion). We want everyone to spend that time practicing their mechanics.

If you don't have a mile run time on record, here's your chance. This is basic, just like you need to establish your 1 rep max for each lift in order to understand your progress in strength/oly training, you need to know your mile time as it pertains to your running skills.

Marc: 5:35

Brian: 6:00

Fran: 6:43

Erlinda: 7:48

Marshall: 10:19

Jenn C: 10:24

Tim: 10:25

WOD Book Order

Hey all,

I'd like to put together an order for some CFL custom WOD books. Click here to check them out. Jeremy and Marc can show you a similar version (OPT's version) here in the gym if you want to check them out. Here is what's inside:

Daily Logging (2 days per page)
Month at a glance
Benchmarks (girls, heroes, etc)
Power/Olympic Lifting PRS
Running/Rowing PRs
Levels 1-4 from CF Seattle
LB-KILO conversion chart
Max Lift Charts 100-700 lbs
Rippetoe Strength Charts
5/3/1 Tracking Charts
Paleo recommended foods
Zone Block Chart
A few other bonuses!

I was thinking you could get a blank one for $15 (tax, delivery etc. included) or a custom CFL one with the skull kettlebell for $20. We would need 25 to get the order together.

Charting your lifts and your performance in general is one of the most basic essentials for making progress in your training. Period.

Let me know!

The Latest...

Jamie, how's that whiplash brother? Nick's face is priceless!

WOD 8/11/2010

Wade's "In the thick of it" face

3x6-8 Reps Back Squat @ 3-0-2-0
3 minutes rest btwn sets

then...

3 rounds:
10 Box Jumps (24/20)
13 Inverted Burpees

Tara: 135# / 5:54
Lorie: 85# / 6:11
Maria: 103# / 6:21
Jen C$: (130) / 6:22
Kyle: 205# / 6:33
Corene: 85-105# / 6:46
Nina: 123# / 7:08
Carrie: 83# / 7:12
Jen B: 78# / 8:26
JZ: 165# / 9:26
Fran: 93# / 9:54
[(Wade)]: 275 / 5:39
(Laurie): 78# / 5:59
(Eileen): ? / 7:03
(Mac): 155# / 8:20
(Sir Tim): 105 / 8:24

WOD 8/10/2010

Sorry gang, we didn't get a shot of the board the next morning (Dizzle!). Here is your Numero Uno for the day. What do you think that s*&% eating grin is all about?

100 KTE's
200 KB Swings (24/16)

Break up any way you like...

WOD 8/9/2010

Congratulations Nina on getting your 30 Day Goal!

5x2-3 Deads @ 4-0-x-0
Rest 4 minutes btwn attempts (these are heavy!)

then...

Max Push-Ups in 3 minutes

This is the last week of the 8 week programming cycle. If you guys can make it this Saturday to re-test your 1RM Deads at tempo and your scapular strength assessments that would be awesome.

Name: Dead Wt / Push Ups

Joel: 295# / 73
Marc: 385# / 64
Dalton: 215# / 64
JRod: 365/315# / 63
Kyle: 365/315# / 49
JZ: 245# / 38
Lorie: 195# / 41
(Jarah): 145# / 64
(Fran): 133# / 52
(Carrie): 95# / 50
(Nina): 175# / 48
(Eileen): 93# / 45
(Maria): 140# / 39
(Kim): 138# / 23

Congratulations Jarrod!

CF Endurance Certimifitimified!

Wednesday 6:30PM WOD

I will be staffing a new Wednesday 6:30PM WOD. Open gym will remain at the same time. FYI.

Exercise Science and Women

Here is an article Erlinda shared with me that I have been meaning to post for a while...

http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/

Accomplishments...

I just wanted to publicly congratulate Matt Marshall, one of our newest CF Littleton and Front Range BJJ members. The other day him and I were talking and he let me know that he has lost somewhere in the neighborhood of 50-60 lbs since starting On Ramp at the gym! He has moved towards a Paleo type diet and has been training regularly. Awesome job Matt! I am very happy for you and keep up the great work. That's what it's all about.

I know there are lots of other great success stories out there. You are all doing so well and I'm really proud of everyone and what you each have accomplished thus far.

WOD 8/7/2010

JennC PR'd with 102#. Nice!

O-Squat Skill Review

then...

Work up to your 1RM O-Squat @ 3-1-2-1

then...

2x200M Run with 4x rest btwn runs

Here are the scores from the first time we did it about 7 weeks ago.

11:30AM Class

400M Run
9-15-21
KB SDLHP (24/16/12 Men) (16/12/8) Women
Burpees
400M Run

9:00 am Class

Terry: 150# / 36 & 35.44

Jenn C: 102# / DNA

Jen B: 50# / 38 & 39.5

11:30 am Class

J-Rod: 24kg / 10:43

Jarah: 16kg / 11:27

Fran: 12kg / 11:36

[Laurie]: 20kg / 13:15

Tracy: 8kg / 13:42

Jill: 12kg / 16:00

Jenny: 8kg / 17:06

[(Stacy)]: 20kg / 13:46 - row 400

WOD 8/6/2010

Wade has been seeing JZ on the side Stacy, making a mockery of the Team My Little Pony sacred union.

Team WOD
2 person teams - only one person may work at a time
150 Pull-Ups
150 WB Shots
1 Mile Run

Joel & Kim: 22:10

Wade & JZ: 22:33

Tara & (Marshall): 22:17

(Laurie) Solo: 17:34

WOD 8/5/2010

Walsh Family Values

3x8-10 Ring Dips @ 3-1-2-1
2 minutes rest btwn sets

then...

3 rounds:
4 HSPU's
12 Squats
25 DU's

Barron: 2:25

Matt F: 7:37

(Kyle): 2:16

(Terry): 4:13

(Bryce): 5:26

(Kiira): 5:33

(Corene): 5:43

(Erlinda): 5:43

(Dani): 5:59

(Marshall): 6:17

(Tara): 6:24

(Lorie): 6:29

(Tim): 7:25

(Stephanie): 7:26

Extra Hoody Available

Large Men's $60 - let me know if you want it and I'll hold it for you.

Client & Staff Appreciation Party 8/28

I will be hosting a client & staff appreciation party at my home in Boulder on Saturday August 28th starting at 3PM. We will have a short day at the gym that day. I will have a keg, and a grill going with some food provided. If you can bring an item to share that will help a lot. This is a chance for us all to get together (CF Littleton, Front Range BJJ & Factory X Muay Thai) and cut loose. It's also my chance to thank you guys for all that you do - staff and members. Please see the Events board by the door for the address. Feel free to bring your significant others, kids etc. There is big park right behind my house so we will be playing some Ultimate, Softball or some such thing. Hope to see you guys there!

Eric Moya

Here's a pic of Eric in action at Worlds Collide a couple weeks ago. Congrats again on the win Eric!

WOD 8/4/2010

Nice extension Dani!

Isabel
30 Power Snatches 4 time
(135/95)

Everyone Modded:

Jenn C: 2:52 / 73#

Jarah: 2:55 / 38#

Wade: 3:04 / 105#

Terry: 3:16 / 105#

Tim: 3:20 / 65#

Barron: 3:23 / 105#

Kim: 3:51 / 38#

Shay: 3:5? / 105#

Jen B: 4:03 / 55#

Dani: 4:42 / 55#

Stacy: 4:50 / 55#

Laurie: 4:59 / 55#

JZ: 5:08 / 100#

Johnny: 5:34 / 67# (50 reps)

Jeremy: 5:46 / 115#

Skills Class, new classes/times, other announcements...

Just wanted to let everyone know that we have changed the way we do On Ramp. On Ramp is now "Skills Class" which runs every Monday, Wednesday & Friday from 6:30-7:30PM. It is an open class that will cover a couple basic movements followed by a workout at the end. It is designed for new members but veterans are welcome to attend anytime. New members may also join the gym now at any time. No more On Ramp cycles that being anew each month.

So a new member could come to bring a friend day (this Saturday 8/7 at 11:30) then start classes and join CFL the following week. They just need a 1.5 hour consult prior to beginning their attendance at the Skills Classes. We think this will prove to be a much better model allowing new members to join whenever they like. They may remain in the skills class for as long as they like. If they are in a hurry to graduate, they can attend regularly and then consult a trainer for clearance to move into the other classes we offer.

Also, Jarrod's 6AM class beings tomorrow and occurs every Wednesday at 6AM. We hope you enjoy the addition. Please come down an train!

Also, the Open Gyms on Monday and Friday have been extended - they now run 6-7:30PM.

Lastly, we want to re-invite everyone to Chappy's Olympic Lifting Class on Tuesday, Thursday and Saturday. If you are interested in developing your Oly skills (the Clean & Jerk and the Snatch) this is the class to attend. If you are brand new and need a lot of help with the movements no problem. If you are more experienced and want to start putting up significant loads no problem.

You need to have attended one of our monthly Oly Clinics prior to coming to this class. The next one occurs Saturday 8/21 from 12:30-2:30. They are free. Please feel free to discuss coming to this class with Chappy or Ian.

WOD 8/3/2010

Sometimes there will be wipe outs (had to use it Mac!)

3x5-7 Reps Push Press @ 4-1-x-1
3 mintues rest between sets

then...

Work up to your max height box jump

Oly Class
Jason
Tara

Name: Push Press Wt / Box Jump Wt

Wade: 155, 155, 155 / 50"

Marc: 155, 155, 155 / 50"

Ian: DNA / 47"

Joel: 145, 145, 145 / 43.5

Adam: 155, 155, 155 / 40.5"

Johnny: 95, 105, 115 / 40"

Mac: 105, 105, 105 / 40"

Tara: DNA / 37"

Erlinda: 63, 63, 63 / 36"

Dani: 73, 73, 73 / 35"

Marshall: 155, 155, 155 / 34.5"

Jenn C: 77, 82, 87 / 34"

Lorie: 73, 73, 73 / 33"
Tim: 75, 95, 95 / 32"

Fran: 60, 60, 60 / 29"

Stephanie: 65, 65, 65 / 29"

Heather: 43, 55, 55 / 29"

Nina: 85, 85, 85 / ?

Corene: 85, 85, 85 / ?

Kim: 55, 55, 55 / OUCH :(

Parking

All,

If you could please refrain from parking along the south facing row against the clock business, the Chinese restaurant & the AllState office that would be very much appreciated. The business owners have been complaining and we'd like to stay in good standing in the complex.

The middle of area of the parking lot is fine since it is non-business specific.

Thanks for your help with this!

WOD 8/2/1010

Barbarians around here!

3x6-8 Reps Front Squat @ 3-1-x-1
3 minutes rest btwn sets

then...

Tabata Anchored Sit-Ups