WOD 10/1/2010

Big squat cleans Jenn!

Daily WOD
2010 Mountain Sectionals WOD
AMRAP in 10 minutes:
6 Squat Cleans (135/95)
9 C2B's
12 Box Jumps (24/20)

Strength Class
A. High Bar Back Squat 3 Sets 10-12 reps @31X1 tempo rest 3 minutes. If you have increased the weight by a total of 10% and lowered reps by two over two workouts return to your reps you achieved on the first workout and use the load you used for the second workout. Otherwise increase weight by 4-5% and drop a rep. Remember the focus is on performing the movement at the prescribed tempo. The load is secondary.

B. Press 7-9 reps @30X0 tempo 4-5% solution protocol rest 3 minutes.

Foam roll and mobility work on problem areas.

Metcon
"Religion"
5 rounds:
Squat Max Reps (BW)
7 B2Box Jump (20")

Skills Class
Turkish Get Up
Deadlift
Sumo Deadlift
Sumo Deadlift High Pull
Knees 2 Elbows
Lunge/Variations

3x5 Deads

DAILY WOD

Name: Squat Clean Wt / Rounds

(Arnold): 135# HPC / 5

(Kelly): 55# / 4 2/3

(Jenn C): 95# / 3 2/3

(Laurie): 65# / 3 2/3

(Peggy): 63# HPC / 3 2/3

(Jarah): 55# / 3 2/3

(JZ): 115# / 3

STRENGTH CLASS

Jill

Jeremy

Jen B

Johny

Kyle

Ian

Adam

SKILLS CLASS

Jeff

John

Stacey

Robyn

Kyle

Chris gets ready for his upcoming UFC fight...

Enjoy!

Endurance Athletes

Jeremy mentioned to me that a handful of new folks at the gym have endurance tendencies/have competed in 1/2/3 sport events or would like to. I know some of our veteran members have the same inclinations. He asked that I post up in hopes that you all would post up and identify yourselves.

As we grow as a gym we will have more opportunities to offer sport specific training. In the meantime, it's nice if you guys can come together, train together, compete together etc. Don't be shy!

USAW/CrossFit Event this weekend

This weekend (Friday, Saturday, Sunday) in Colorado Springs there will be a hybrid USAW Oly Competition with a CrossFit Metcon as the second portion of the event. CrossFitters from all over the region will be there competing. Jeremy mentioned going down and watching. If anyone would like to carpool please post post up. This will be an awesome event to watch and it's always fun to cheer the athletes on.

More info. can be found here.

WOD 9/30/2010

Joel workin' on his back lever. Got one?

L Pull-Up Skillz

then...

100 Wall Balls 4 time, each time you break your reps perform 10 Ball Slams (20/12)

Jenn C: 5:10

Arnold: 5:33

Wade: 7:23

Adam: 7:55

Joel: 8:05

Eric: 10:37

Matt F: 13:18

(Don): 8:27

(Steph): 9:48

(Heather): 12:06

WOD 9/29/2010

Great job on your first Open Class Peggy!

I almost forgot, welcome back Hal!

Daily WOD
Modified "Michael"
3 rounds:
800M Run
50 KB Swings (24/16)
50 Anchored Sit-Ups (hands on the floor)

Strength Class
A. Split Squat 8-10 reps @31X1 tempo rest 2 minutes between sides increase weight by 2-10 lbs.
B1. Weighted Dips 3-6 reps 40X0 increase weight by 5lbs
B2. Weighted Supinated Pullups 3-6 reps 80X0 increase weight 5lbs

Metcon
Sprint 100M
Rest Intervals 1:3 (work:rest)

Skills Class
1&2 Handed KB Swings
Side to Side
KB Snatch
KB C&J

100KB Swings for time

DAILY WOD

Name: KB Wt. / Time

Tara: 16kg / 25:01

Joel: 24kg / 25:39

Peggy: 8kg / 25:46

Jarah: 12kg / 26:37

Jen B: 16kg / 28:05

Laurie: 12kg / 28:32

JZ: 20kg / 30:49

Tim: 16kg / 37:22

STRENGTH CLASS

Chappy

Jill

Maria

Kyle

Mike

Ian

SKILLS CLASS

Barbara

Charlie

Angelina

John

Stacey

Jeff

Deborah

Robyn

WOD 9/28/2010

Welcome back Marshall!

Max Handstand Hold

then...

6 rounds:
4 B2Pull-Ups
8 Side Lunges
12 KB Swings

Name: Handstand / Time

John: 2:34 / 7:06

Joel: 1:17 / 7:10

Adam: 1:12 / 7:45

Kyle: 1:21 / 7:55

Terry: :49 / 8:06

Erlinda: :33 / 8:39

Tara: 2:20 / 9:29

Jason: [:05] / 9:37

Wade: :20 / 9:40

Corene: 1:04 / 10:29

Loree: 1:04 / 11:10

Marshall: 1:04 / 11:57

(Jenn C): 1:01 / 6:17

(Tim): 50:75 / 7:34

(Kelly): 1:59 / 8:04

(Kelsey): :28 / 9:20

(Hal): DNA / 9:37

(Don): :20 / 9:37

(Jarah): DNA /11:12

WOD 9/27/2010

The usual suspect

Daily WOD
Take 12 minutes to work up to your 1RM Snatch

then...

Perform the following for max reps resting exactly 60 seconds between exercises:
Rowing 60 seconds (for calories)
Deadlift 60 seconds (225/155, 185/135, 155/105)
Burpees 60 seconds
KB Swings 60 seconds (24/16, 16/12, 12/8)
Thrusters 60 seconds (95/65, 75/55, 65/45)
Pull-Ups 60 seconds

Strength Class
High Bar Back Squat 3x10-12@31x1 (3 minutes rest)
If you have increased the weight by a total of 10% and lowered reps by two over two workouts return to your reps you achieved on the first workout and use the load you used for the second workout. Otherwise increase weight by 4-5% and drop a rep. Remember the focus is on performing the movement at the prescribed tempo. The load is secondary.

B1. Close Grip Bench Press 7-9 reps @40X0 4-5% solution like squats above. Note if you have been training bench currently or a lot in the past talk to trainer about doing fewer reps.

B2. Bent over rows 6-8 reps @30X1 tempo focus on scapular retraction and depression. Maintain midline stability.

Metcon
5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
Perform @ 85-90% of your 3RM Power Snatch
Rest 120 seconds between sets

Skills Class
Press & Variants
Ring Row
Ring Dips
Pull-Ups

4 rounds:
5 Ring Rows
5 Ring Dips
20 Squats

DAILY WOD

Name: Snatch Wt / Total Reps

Shay: 135# / 102

John: 115# / 101

Derek: 115# / 97

JZ: 115# / 92

(Josh): 95# / 114

(Kelly): 60# / 107

(Laurie): 65# / 106

(Loree): 58# / 105

(Jarah): 55# / 103

(Maria): 70# / 91

(Nina): 73# / 89

(Stephanie): 75# / 86

SKILLS CLASS

Jeff

John

Barbie

Charlie

Robyn

Marshall

Kyle

Peggy

Deb

STRENGTH CLASS

Chappy

Kyle

Corene

Johny

Wade

Jill

Jeremy

Tara

Adam

WOD 9/25/2010

Jen B wonders if she's a warrior during the WOD

Head 2 Head Tire Flip Challenge:

Challenge another athlete and flip the tire alternately until a person takes more than 10 seconds to flip the tire. Clock starts when the tire is stationary. After everyone is done, run 200M for each place you are down in the rankings. So if you are 6th you would run 1200M meters.

If flipping the tire is not practical for you in this WOD, you can do deads. You can do the same weight as someone else or you can both do 60% your 1RM.

Name: Dead Wt / # of Reps

John: 165# / 93

Corene: 133# / 92

Loree: 133# / 89
Terry: 225# / 34

Jen B: 123# / 25

WOD 9/24/2010

Fastest time 'O the day!

Daily WOD
21-15-9
Front Squats (135/95)
Burpee-to-Pull-Ups (bar 6 inches above standing reach)

Strength Class
A. High Bar Back Squat 3x10-12 reps @ 31X1 (3 minutes rest)
If you have done this before, add 5% to your last lift and do 1 less rep

B1. Press 3x7-9 reps @ 30X0 (3 minute rest)

B2. Mixed Grip Weighted Chins 3-6 reps @ 80X0

Metcon
AMRAP in 10 minutes:
3 Front Squats (70% 1RM)
Sprint 50 yards
10 Push-Ups

Skills Class
Rack Position
Frankenstein Squats
Front Squats
Thruster
Step-Ups
Box Jumps

3x3 Thrusters

DAILY WOD
Name: Front Squat Wt. / Time
Ian (Evil Mutant): 135# / 8:56
Wade: 135# / 11:47
(Kelly): 55# / 8:41
(Laurie): 55# / 9:54
(Jarah): 55# / 11:09
(JZ): 100# / 12:25

SKILLS CLASS
Stacey
John
Barbara
Charlie
Robyn
Marshall
Kyle
Peggy

STRENGTH CLASS
Jason
Kyle
Corene
Johny
Derek
Jeremy
Tara
Adam

Party this Saturday!

Come help Dean and Erin break their our new deck with a Mexican themed celebration. It is Dean's birthday (no gifts please) so copious amounts of nachos will be on hand along with a (paleo-friendly) taco bar, Mexican beers and margaritas. Arrive hungry, leave happy! The party starts at 4pm and will last until until the UFC fight is over (or longer)...

Kids and sombreros are highly encouraged.

5223 W. Bowles Place
Littleton
303-282-8265

Gym Expansion

All,

Sunday October 3rd at 10 AM we will be expanding the gym. This will involve demo, tearing up the carpet and laying black mats. As you know many hands make short work, or something like that. Anyone who can come and donate their time, skills/lack thereof and tools is very much appreciated. I would love to get this done in one day and have a big new gym ready to go the following Monday.

Thanks for your help!

WOD 9/23/2010

Head2Head

Frogstand Hold 4 Time (2 attempts)

then...

All exercises unbroken for max total reps:
Kipping Pull-ups
Thrusters (95/55)
K2E's
Push-Ups
KB Swings (32/20)

Rest as needed between attempts.
Name: Frogstand / Total Reps
[Joel]: 13 sec / 137
Tara: 40 sec / 116
Wade: 28 sec / 114
Terry: 6 sec / 90
Maria: 12 sec / 47
(Jenn C): 7 sec / 123
(Matt F): 15 sec / 107
(Stace): 1 sec / 100
(Steph): sub 1 sec / 85
(Fran): 4 sec / 72
(KJ): 14 sec / 69
(Heather): sub 1 sec / 64
(Tim): 5 sec / 61

WOD 9/22/2010

What a beautiful day for a Run, Row, Run!

Daily WOD
Run 800
Row 800
Run 800

Strength Class
A. Split Squat 8-10 Reps @ 31X1 - 2 minutes rest btwn sides
B. Push Press 1,1,1,1,1,1 @ 31X0

5 rounds of AMRAP in 3 minutes (1 minute rest between rounds):
3 Power Cleans (155/103)
6 Push Ups
9 KTE's

Skills Class
O-Squat
Press & Variants
5x5 Press

DAILY WOD

Brian: 9:41

John 9:41

JZ: 10:11 - "Ha Ha..Suck it Ian" that is what JZ said

Ian: 10:21

Joel: 10:28

Jarah: 11:40

Troy: 11:51

Laurie: 12:01

Jenn C: 13:02

STRENGTH CLASS

Wade

Kyle

Big Mike

Chappy

Jeremy

SKILLS CLASS

Charlie

Barbie

Jen B.

Kelly

Peggy

Robyn

John C.

WOD 9/21/2010

Arnold loves those inverted burpees Lorie - good choice!

Lorie's B-Day WOD
Fabulous 40's
40 Reps of each exercise:
KB Swings (16/24)
Box Jump (20/24)
Hang Power Clean & Jerk (55/75)
Pull-Ups
Ball Slams (12/20)
Inverted Burpees

Ladies first on this one eh Lorie? Break up the work any way you like.

[Joel]: 17:11

Kyle: 18:10

John: 18:28

Johny: 21:28

Arnold: 21:35

Dean: 23:32

Corene: 24:52

Derek: 25:31

Lorie: 25:40

(Wade): 17:30

(Jenn C): 20:07

(Erlinda): 20:10

(Gena): 20:20

(Stace): 23:29

(Dani): 24:18

(Tim): 24:37

(Mac): 24:54

(KJ): 25:53

OLY CLASS

Maria

Terry

Tara

Laurie

CFL Rx Challenge

The first CFL Rx Challenge is scheduled for this Saturday from 12:30-2:30. If you would like to register it is $20. We will hold this event quarterly and it is pass/fail. The following skills must be demonstrated during the two hour session:

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)

Some of the notes are what we are looking for. This was constructed to be a physical requirements test for the trainers, gym members will not necessarily be held to the exact same standards. But the commentary next to the skills is pertinent.

Participants may choose either the run or the row. If you are thinking of registering please make sure you have practiced all of these things. If you would like me to take a look at anything before you register I would be happy to. Graduates will have their picture taken and posted on the wall in the gym. I would like to get a growing list of folks who have passed the CFL Rx Challenge. Troy is working on the T-Shirts...

WOD 9/20/2010

135 #'s!

Daily WOD
Work up to your 5RM Back Squat

then...

12 Rounds:
1 Snatch Grip Dead
2 Bent Over Rows
1 HPS
1 O-Squat
1 O-Lunge Left
1 O-Lunge Right

Weights:
115/95/75 Men
75/60/48 Women

Strength Class
A. High Bar Back Squat 3 sets 10-12 reps 31X1 tempo rest 3 minutes. If you were here Friday add 5% to your load from last time and perform one fewer repetition for your sets.

B1. Press 3 sets of 7-9 reps @30x0 tempo rest 3 minutes
B2. Mixed Grip Weighted Chins 3-6 reps 80X0 tempo rest 3 minutes

Metcon
Complete 3 rounds:
50 Yd Farmers Walk
100 Yard Sprint
Rest 3 minutes btwn rounds

Skills Class
Pose Running
Back Squat: Spotting, Safety, Learning the movement

AMRAP in 10 Minutes:
200M Run
5 Back Squats
10 Sit-Ups

DAILY WOD

Name / Sqt. Wt. / Sqt. Wt. / Time

In order of Sqt wt.

[Jason]: 305# / 135# / 7:35

Ian: 285# / DNA / DNA

Dean: 225# / 75# / 7:19 - High Bar Back Squats

(JZ): 215# / 65# / 10:24

Derek: 195# / 67# / 8:04

(Maria): 135# / 45# / 6:47

(Dani): 130# / 48# / 7:26 - 2 O-Squats for lunges

Lorie: 115# / 55# / 8:39

(Stacy): 115# / 50# / 7:15 - 2 O-Squats for lunges

(Kelly): 115# / 38# / 6:17

(Jarah): 115# / 38# / 7:15

(Laurie): 115# / 45# / 8:02

(Jen B): 115# / 45# / 8:23

(Stephanie): 95# / 33# / 8:23

(Fran): 95# / 33# / 8:53

[Jarrod]: DNA / 75# / 16:01

(Heather): 75# / 15# / 9:08

SKILLS CLASS

Deborah

John

Peggy

Barbie

Charlie

Robyn

Marshall

STRENGTH CLASS

Kyle

Chappy

Johny

Adam

WOD 9/18/2010

Lotta monkeys around here...

Colorado Open Workout #2
6 rounds:
7 Power Cleans (165/105)
150M Run

Mod weight 1:
135/85

Mod weight 2:
105/65

Shay: 165# / 14:36

(Joel): 135# / 10:25

(Troy): 115# / 11:26

(Dani): 85# / 14:19

(Laurie): 75# / 12:19

(Lorie): 75# / 13:39

(Jen B): 65# / 9:19

(Kelly): 65# / 10:27

(Jarah): 43# / 8:44

(Fran): 43# / 11:03

WOD 9/17/2010

You guys should be on the lookout for John, he's dangerous!

Daily WOD
5 rounds:
10 Plyo Push-Ups (45/25)
7 HPS (95/65)
5 Lateral Jumps (24"/20")

Strength Class
A1: High Bar Back Squat 3x10-12 Reps @ 31X1
A2: AMRAP Kipping KTE's
B: Windmills 5-7 reps @ 41X1

Metcon
Quarter Gone Bad
5 Rounds for total reps:
Thrusters 15 seconds (135/95)
Rest 45 seconds
Weighted Pull-Ups 15 seconds (50/33)
Rest 45 seconds
Burpees 15 seconds
Rest 45 seconds

DAILY WOD

Joel: 6:24

Derek: 8:35 (st)

Tara: 11:30 (st)

(Jarrod): 7:00

(John): 7:37

(Jarah): 8:08

(Laurie): 9:28

(JZ): 12:23

STRENGTH CLASS

Only putting down names of who showed up..see pic for scores

Shay

Gena

Matt Fisher

Jill

Wade

Joel

Jeremy

Adam

Derek

SKILLS CLASS

WOD: 500 m Run

Peggy: 2:09

John: 1:55

Marshall: 1:51.4

WOD 9/16/2010

Monster! Ya know, with the 25 rounds and all.

AMRAP in 10-15-20 Minutes
3 Burpees
5 O-Squats (you choose the weight)

You must get 10 rounds in 10 minutes to continue to 15 minutes, 15 rounds in 15 minutes to continue to 20 minutes.

Name: Wt. / Rounds

Jenn C: 55# / 25

KJ: 48# / 20 1/2

Lorie: 43# / 20

Erlinda: 25# / 25 1/2

Stephanie: 33# / 7 1/2

(Maria): 63# / 23

Kyle: OFP

Chappy: OFP

NICE JOB TO ALL THE LADIES..Once again shows who really rocks at CFL V!!!

Oly Class
Tara
Matt

WOD 9/15/2010

I'm starting to have trouble telling Big D from Little D - gotta love the CrossFit costumes

Daily WOD
3x6-9 Reps 1 Legged Deads

then...

10 Rounds:
10 Ball Slams (20/12)
5 Box Jumps
3 Dead Hang Pull-Ups

Strength Class
A. Work up to 1RM Frankenstein Squat
B. Snatch Grip Deads 4x4-6 Reps @ 40X1

then...

Max Reps Bench Press 225/135
3 chances to perform, rest as you please, scale if needed

then...

100 Pull-Ups for time

DAILY WOD

Name / SLDL / Time

Arnold: 95# / 10:00

John: 45# / 10:36

Josh: 55# / 11:25

Derek: DNA/ 13:06

Big Bird: DNA / 13:57

(Jenn C): 77# / 9:50

(Tim): 95# / 10:46

(Kelly): 43# / 11:18

(Stacy): 80# / 12:22

(Maria): 73# / 8:48

(Jarah): 43# / 10:39

(JZ): 75# / 13:59

(Fran): 43# / 10:45

(KJ): 77# / 14:38

[(Tara)]: 105# / 10:56

(Lorie): 82# / 13:23

(Joel): 90# / 9:12

(Kim): 65# / 12:04

(Jen B): 75# / 12:52

(Laurie): 75# / 12:34

STRENGTH CLASS

Name: Frank. Sqt. Wt. / Dead Wt. / Bench Press / P/U Time

Mike: 212 / 209 / 225 x 11 / 15:03

Kyle: 225 / 165 / 225 x 5 / 9:36

Chappy: 227 / 207 / 185 x 11 / 8:25

Dani: 143 / 98 / 182 x 11 / 11:54

Adam: 275 / 207 / 225 x 5 / DNA

Derek: 105 / 215 / 225 x 5 / 12:16

Wade: ? / ? / 225 x 18 / ?

Robb Wolf's New Book

Here you go...

http://www.borders.com/online/store/TitleDetail?sku=0982565844

WOD 9/14/2010

Stephanie making that tire flip look easy!

Red light/Green light w/Turkish Get-Ups

then...

20 tire flips immediately followed by AMRAP Box Jumps in 3 minutes
Record # of Box Jumps. Deads may be substituted for flips if necessary.

Name: TGU / Flip / AMRAP
Jenn C: 12kg / 1:22 / 61 @ 20”
Adam: 16kg / 3:44 / 32 @ 24”
Matt S: 12kg / 1:42 / 40 @ 24”
Maria: 10# / 2:26 / 65 @ 20”
Stephanie: 10# / 3:05 / 24 @ 16”
Erlinda: 8kg / 2:24 / 67 @ 20”
Joel: 24kg / 2:36 / 41 @ 24”
Tara: DNA / 1:34 / 55 @ 20”
(Heather): 5# / 63# DL 1:00 / 45 @ 16”
(Fran): 10lbs / 75# DL 1:02 / 47 @ 20”

OLY CLASS
C&J – 1-1-1-1-1-1-1
20 Tire Flips & 3:00 Min Box Jumps
Tara: 108# / 1:34 / 55 (20”)

Congratulations Nick!

Just wanted to congratulate Nick Macias and the whole team on his victory by TKO Saturday night. Marc reported to me that early on, Nick got in a bit of a tight spot but kept his composure, escaped, and went on to win by referee stoppage. We're all super proud of you Nick!

Here is a brief description of the fight:

"Nick Macias vs. Prentice Ingram. Both fighters landed early strikes before Ingram got a belly to back suplex and tried to sink a RNC. Macias defended the choke and turned in to work GNP before looking to set in an RNC of his own. Ingram received a deep cut from an elbow thrown by Macias and the blood aided Ingram in escaping from the choke and he was able to take North/South position. To end the round Macias drove forward from his knees for a takedown while Ingram tried for a guillotine as the bell sounded. Between rounds it was determined that the cut was deep enough to keep the fight from continuing and Macias got the TKO win at 5:00 of round one."

More on the event can be found here.

WOD 9/13/2010

Welcome to Open Class Kelly!

Daily WOD:
5 Rounds:
25 KB Swings
20 Side Lunges

Skills:
Frogstands

Strength Class
Stiff Legged Deads 3x6-8 Reps @ 31X1
B1: Weighted Pronated Pull-Ups 3x2-4 Reps @ 10.0X0
B2: Push Press 3x6-8 Reps @ 31X1

Metcon
Complete:
4x20 Yds (15 seconds rest)
Rest 30 Seconds
4x30 Yds (30 seconds rest)
Rest 1 Minute
10x10 Yd Flying Starts (30 seconds rest)
*Take 10 Yds to accelerate for flying starts

Daily WOD:

Name: KB Wt. / Time

Jason: 24kg / 8:39

Stephanie: 12kg / 11:40

Laurie: 16kg / 12:14

Johnny: 20kg / 10:05

JZ: 20kg / 15:90

Stacy: 16kg / 11:28

Kelly: 8kg / 8:54

Jarah: 16kg / 11:31

Fran: 12kg / 12:18

WOD 9/11/2010

CFL Naptime?

Dead 3x3 (same weight for all 3 sets, no going up)

then...

800M for time. As many attempts as you like.

Fran: 125# / 3:00

Arnold: 225# / 3:12

Jarah: 125# / 3:16

Troy: 225# / 3:22

Laurie: 135# / 3:23

Shay: 295# / 3:28

Jenn C: 190# / 3:33

Corene: 190# / 4:28

Lorie: 192# / DNA

Derek: 275# / DNA

Oly Class

I have posted a calendar down on the right hand side of the blog specifically for the Oly Class. Jason and Chappy will keep this up to date so you know exactly which days of the week, each week, there will be an instructor present. When there is not an instructor present you are encouraged and welcome to use the platforms and work on your lifts. Maybe some of you want to post up on those days and see if anyone else would like to meet during the time slot to lift.

Hope this helps!

WOD 9/10/2010

Maria particularly enjoyed today's WOD

Daily WOD
4 rounds:
75 DU's
15 Burpees

Strength Class
Dumbell Split Squat Test - max weight at 8 reps @ 3010 each leg
B1: CG Bench Press 3 sets 8-10 reps @ 40X0
B2: 3 sets AMRAP Ring Rows @ 3131 - feet directly under rings, rings at lockout height

Metcon
AMRAP in 15 minutes:
5 Anyway Overhead (Heavy - 85-90% of your 1 RM)
10 Push-Ups
15 Barbell Rows (75/55)

DAILY WOD

Maria: 18:06

JZ: 18:18

STRENGTH CLASS

Name: SS Wt / Bench Wt / AMRAP Time (overhead wt & Row wt)

Derek: 25# DBs / 135# / 5 1/3 (115# & 75#)

Lorie: 20# DBs / 65# / 6 2/3 (63# & 45#)

Corene: 16kg KBs / 77# / 6 1/3 (66# for both)

Wade: 20# DBs / 185# / DNA

Adam: 40# DBs / 135# / DNA

SKILLS CLASS

WOD - Tabata Burpees

John - 7

Don - 6

Jill - 4

Peggy - 4

Why Fish Oils Work Swimmingly Against Diabetes

http://www.medicalnewstoday.com/articles/199867.php

WOD 9/9/2010

The latest craziness at CFL

Work up to max 100M Farmer Carry. Use barbells if needed. Balance, one of the 10 attributes of athleticism, is involved.

Wade: 190# - Barbells

Jenn C: 140# - KBs

Tim: 140# - KBs

Derek: 110#ish - Barbells

Lorie: 106# - KB & 90# - Barbells

Eileen: 106# - KBs

Erlinda: 106# - KBs

Ian: OFP

Other Accomplishments for the day:

Wade: 4 Pood 20" box jumps 4x - Just for fun

Ian: 4 Pood 20" box jumps 3x - Because Wade did it

Derek: 1 1/2 Pood 20" box jumps 6x - Wanted to be cool like the big boys

Erlinda: 500M Row in 1:52.1 - Nice Job!!!

CFL League Final Standings

From Kyle:

And the Winner is...... Team DR.J (Jarrod and Maria). Jarrod and Maria made quite the comeback to defeat Ian and Adam. They won by 1 point after 8 workouts. Everyone congratulate them on there victory when you see them (Or let them know you think they cheated). I also wanted to take a second and thank everyone for participating. I had a blast competing in, and programming the WOD's. I hope that everyone had as much fun as I did.

Final Results:
1.) Team Dr. J 43 Points
2.) Team Travelocity 42 Points (F#$%)
3.) Team McFireFighter 39 Points
4.) Team "E" 30 Points
5.) Team Cougar & Kub 29 Points
6.) Team Fisher 28 Points
7.) Team My Lil Pony 20 Points

Thanks for playing everyone, that was a lot of fun! And thank you Kyle for all your hard work, you did an awesome job.

Nick Fights this Saturday in Pueblo

Hey guys,

Nick Macias is fighting this Saturday down in Pueblo. He has been working hard and it's time to put it all together. Tickets are available at the front desk for $25 cash. Chappy will be there, Marc will be cornering. I'm planning on heading down as well. If anyone would like to carpool/go down let me know. Nick is a great guy and I know he will do awesome on Saturday. It's always good to have your friends and training partners come and support you, so if you can make it...

Schedule Changes/Strength Class

Starting tomorrow Wednesday we will introduce the Strength Class. There will be a lift/strength work every MWF from 12-1. From 1-1:30 there will be a Metcon/"WOD". These will effectively replace the Wednesday & Friday noon class. The Monday 11AM will remain in place. Each day I will post the lift and the Metcon. You may come to either one or both. If you are coming for the Metcon please show up early enough to get warmed up as it will be a reduced time frame relative to regular one hour class. Both portions will be posted on the Daily WOD as "Strength Class". We hope you enjoy this latest edition to the schedule.

WOD 9/8/2010

CFL Kids Rule!

Daily WOD
75 BW Back Squats

Strength Class
1RM High Bar Back Squat
Rest 10 minutes, then perform AMRAP at 85%

B1 Weighted/Supinated Pull-Ups 3x2-4@10.0.x.0

B2 Weighted Dips 3 sets AMRAP@50x0

Metcon
6 rounds:
50M Farmers Walk
Sprint 1/2 Gasser out & back 50M
*Go as heavy as possible on the farmers walk. Start by walking 50M for the farmers walk, set the weight down and sprint the 1/2 gasser. Repeat.

Name: Weight / Time

(Jenn C): 105# / 6:12

(Laurie): 65# / 6:39

(Tim): 105# / 6:59

(Jarah): 75# / 7:54

(Fran): 75# / 9:14

(JZ): 115# / 11:46

(Josh): 135# / 17:44

Strength & Oly Class

Name: Back Sqt. Wt. / AMRAP / Metcon Time - No Particular Order

Chappy: 300# / 255# x 6 / 6:10

Maria: 148# / 123# x 19 / 4:59

Dani: 139# / ? x 8 / 7:55

Kim: 113# / 93# x 8 / 7:24

Ian: DNA / 5:15

Joel: 250# / 212# / DNA

Wade: 380# / 325# x 4 / DNA

Eileen: 63# / 53# x 30 / DNA

Kyle: 300# / 255# x 3 / DNA

Derek: 215# / 185# x 5 / DNA

Jeremy: 235# / 200# x 5 / DNA

Adam: 365# / 310# x 7 / DNA

WOD 9/7/2010

Now them's chest to bar pull-ups!

3 rounds:
10 C2B Pull-Ups
12 WB Shots (20/12)
15 HPC (135/95)

Name: HPC Wt. / Wall Ball Wt. / Time

Camozzi: 135# / 20# / 7:31

Adam: 135# / 20# / 7:57

Kyle: 135# / 20# / 8:46

(Tara) 77# / 12# / 8:49 ST

(Erlinda): 43# / 12# / 9:00

(Corene): 75# / 12# / 9:05

(Tim): 85# / 12# / 9:32

(Eileen): 25# / 10# / 9:45

(Jenn C): 77# / 12# / 9:48

(Stephanie): 54# / 10# / 10:22

(Fran): 55# / 10# / 10:26

(Heather): 45# / 12# / 10:56

(Mac): 95# / 20# / 11:45

(Adam): 135# / 20# / 11:48

(Lorie): 65# / 12# / 11:52

Marc: OFP

Laurie: OFP

Labor Day Schedule

Don't forget, closed for regular schedule for Monday. Adam will have the gym open from 12-1 for those of you that absolutely must get your WOD on. Thanks Adam!

No Oly Class Tomorrow

We apologize but there will be no Oly class tomorrow, Saturday 9/4.

WOD 9/4/2010

Way to crush that thing Jenn!

"Super Sexy"
AMRAP in 30 minutes:
100M Run
10 Push Press (75/55)
15 STS (24/16)

Ian: 21 2/3

Jenn C: 19 1/3

Dean-O: 16 2/3

Thunder: 16

Jenn B: 15

Tara: 15

Laurie: 14 2/3

Mac: 14 1/3

Troy: 13 2/3

Corene: 13 2/3

Lorie: 13

Smith: 12 2/3

KJ: 12 1/3

Shay: 12 1/3

Dani: 12 1/3

[Derek]: 12

Stacy: 11

Matt: 10 2/3

(Fran-E): 19 1/3

(Jarah): 14 2/3

That was WAY more Super Sexy to watch than do. Impressive number of rounds!

Congratulations Hal & Ash

Just wanted to wish the new parents a big CFL congratulations. Lorie texted me yesterday to let me know Ashley delivered a baby boy and girl, Aden & Ava. She said everyone was doing fine yesterday and Ashley is in recovery. I'm sure someone will post the latest, but I knew some of you would be excited to hear this. Of course everyone already knows since everything is instantaneous these days, but for those of you who didn't...

WOD 9/3/2010

Thanks for a fun workout Kyle...even if I'm bitter

10 Rounds:
Using 1 weight perform a complex of
X Snatch Rep Deadlifts
X Hang Power Snatches
X O-Squats

X=the round you are on. If you need to rest try and rest during the deads. If your technique needs work use a lighter weight.

Name: Weight / Time

Gena: 33# / 12:30 - Nice to see ya Gena!

Jarah: 33# / 13:02

Tara: 63# / 15:04 ST

Dani: 48# / 15:27

Lorie: 43# / 16:15 - (left leg lean squats)

Shay: 75# / 18:21 - Craptastic Squats!

KJ: 55# / 18:34

Kyle: 75# / 18:45

Matt F: 75# / 20:22 ST

(Laurie): 43# / 16:00 (Sq. Depth)

(Heather): 22# / 17:26 (SQ Depth)

(Stephanie): 33# / 17:42 (Sq. Depth)

(Wade): 135# / 17:56 (FS Variation) WTF

(Derek): 75# / 19:38 (Lunge for O-Squat) - Too F'n Long!

WOD 9/2/2010

Love that face Laurie

100 KB Clean & Jerks (24/16)

Fer' time

Name: KB Wt. / Time

Jason: 24kg / 9:11

(Jenn C): 12kg / 6:45

(Tim): 12kg / 6:17

(Heather): 10# / 8:02

(Mac): 16kg / 8:25

(Laurie): 12kg / 8:52

(KJ): 12kg / 9:28

(Stephanie): 8kg / 9:54

(Eileen): 8kg / 10:06 (push press)

(Marshall): 20kg / 12:19

(Maria): 8kg & 10#DB / 15:37

STRENGTH & OLY CLASS

Hang Squat Cleans

Laurie: 85# (PR by 17#)

KJ: 90# (PR by 15#)

Matt: 135#

Tara: 115# C&J

Maria

Will Smith

Hope this inspires you!

Hero/Memorial 911 WOD

Just wanted to make you aware of this event to be held at TriYogaEndurance in Golden on 9/11:

Fire Fight Gone Bad
WOD's at 3,4 & 5PM
Donations accepted for local volunteer fire departments.
Click here for more info.

Go down and help a good cause/make some new friends!