12/30/2010

I (Kyle) will have the gym open from 1:30-4 come in and work on whatever you want, or set up a WOD with your fellow Crossfitters.

Don't forget OLY class at 6:30.

WOD 12/29/2010

Daily WOD (I will Do a 6:30 class if there is interest. Post on the blog if you want it to happen)

AMRAP in 12 Minutes
3 Heavy Deads (225/165)
3 KTE
3 Burpees

Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Press %75x5,%85x3,%95x1+

Strength WOD
750M Row
65 Situps (anchored)
500M Row
65 Situps (anchored)
750M Row

Skills Class
KB Swings
KB Snatch
Turkish Getups

Skills WOD
100 KB swings for time

DAILY WOD

Charlie: 225# - 16

Justin: 225# - 14

Wade: 225# - 13

Tara: 165# - 13

Jeff: 225# - 11

(Carrie): 83# - 19 2/3

(Jeremy): 185# - 18

(Kelly): 125# - 17 1/3

(Maria): 115# - 16 1/3

(Deb): 123 - 15 1/3

(Fran): 85# - 15 1/3

(Peggy): 123# - 15

(Laurie): 103# - 15

(KJ): 123# - 13 1/3

(Josh): 215# - 13

(Stacy): 133# - 12

(Dani): 123# - 11

STRENGTH WOD

Angelina

Kyle B

Jeremy

Thunder

SKILLS CLASS

Jack

Jay

Alex

Amie

Jodi

Kate

Announcements...

Couple things I wanted to make everyone aware of if you are not already:

1.) Kyle has joined the team in a big way. Not only is he running some of the classes, but he and I will be sharing the duties of running the gym from head to toe. In very short order, anything you may have needed to speak with me about Kyle will be able to help you with as well. This is a huge step for us as a gym and long overdue. We are excited to be able to provide a level of service to the clients that previously we could not simply because it was too much for one person to do and the systems were not in place. The gym is definitely undergoing a process of renewal in the New Year so watch for some exciting changes!

Also, please help Kyle rise to the challenge. He has been with us for some time now and is a huge asset to our team. It's a ton of work to take on and it represents a significant change to go from everyone's best friend and training partner to a person who shares the responsibility, failures and successes of running a gym. Please make sure you give him your respect and support in his new endeavors.

2.) Adam Nardi will be leaving the team on the 5th of January to pursue some exciting new opportunities at a friend's gym down south. Adam has also been with us for quite awhile. He is a great friend and we have been fortunate to have him as a training partner and coach. Please wish him off next time you see him. You will be missed Adam and you are always welcome here!

12/28/2010

Kyle will have the gym open from 1:30-4.

Also don't forget to come work on your Olympic lifting at 6:30

WOD 12/27/2010

Do you have 20 handstand push ups and free standing handstand push ups?
Jeremy does.

Daily WOD

150 KB Swings for time

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Squat 5x10 @%50
C.Split Squat 3x7@30x1

Strength WOD
100ft overhead carry 165/105
30 Toes to bar
30 pushups
100ft overhead carry
20 Toes to bar
20 pushups
100ft overhead carry
10 Toes to bar
10 pushups

Skills Class
Back Squat
Bench Press
Tempo
Spotting and Being Spotted
KTE

Skills WOD
Work to 5 rm Back Squat with perfect form 3020 tempo

DAILY WOD

Peggy: 12kg / 5:16

Stacy: 12kg / 5:24

Kelly: 12kg / 6:27

Fran: 12kg / 7:34

Justin: 24kg / 11:19

Wade: 70lb / 11:58

Jeff: 24kg / 12:38

STRENGTH CLASS

Arnold

Adam

Tara

Kyle

Kim

Joel

SKILLS CLASS

John

Kate

Maria

Austin

Christmas Eve WOD

Such a fun group. Thanks Everyone.

Noon Only
Special 12 Days of Christmas WOD

1 - Bear Crawl

2 - Sit Ups

3 - Clapping Push Ups

4 - Inverted Burpees

5 - Goblet Squats 24kg/16kg

6 - Toes to Bar

7 - Box Jumps 24"/20"

8 - Kb Snatches 24kg/16kg

9 - Kb SDLHP 24kg/16kg

10 - Pull Ups

11 - STS

12 - Sit Thrus

Kyle: 36:37

Wade: 40:57

Derek: 41:11

Shay: 50:03

(Angelina): 25:04

(Kelly): 27:00

(Laurie): 28:26

(Jarah): 29:04

(Peggy): 30:46

(Lorie): 36:52

(Nick): 40:22

Available PT Times

Just to let you guys know, Tara will be doing a make up session next Wednesday the 29th from 6:30-7:30PM. If you need any work done, put your appointment on the board!

WOD 12/23/2010

Early Birds

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Joel: 34:08

(Angelina): 22:27

(Laurie): 22:47

(Tim): 26:20

(Jenn C): 27:22

(Jen B): 28:05

(Mac): 28:13

(Fran): 29:20

(Jeff): 30:48

(Terry): 35:23

(Wade): DNF

CFL Burpee Helen Challenge

3 Rounds:
35, 27 or 19 Burpees
21 Kettlebell Swings
12 Pullups

**THIS CHALLENGE IS OPEN TO ALL LEVELS

The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?

Qualifying Day:
Wednesday January 12th– All Classes - If you don't show up to any of the 3 Wednesday classes you cannot participate. Sorry!

Finals Day:
Saturday March 12th

Entry Fee:
$30 ($20 goes for prize money)

Prize:
Win the pot!

Winner:
Prizes for both most improvement and fastest times!

Men’s Categories & Women’s Categories

Beginner (Men)
19 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)

Beginner (Women)
19 Burpees, 12kg, 2x Jumping Pull-Ups (Elbow Height)

Intermediate (Men)
27 Burpees, 20kg, No Assist

Intermediate (Women)
27 Burpees, 16kg, 2x Jumping Pull-Ups (Wrist Height)

Advanced (Men)
35 Burpees, 24kg, No Assist

Advanced (Women)
35Burpees, 16kg, No Assist

How the Challenge Works

1. GET REGISTERED – get your name on the list and pay the $30 entry (remember,
$20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Wednesday January 12th is the prelims. Set your baseline
“Burpee Helen” time. This will be the time off of which we will calculate your
improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Burpee Helen”
time.
4. SHOW UP for the FINALS – Sat. March 12th. Go for YOUR best “Burpee Helen”
time!

** PRIZES will be awarded for:
Most improvement - 1st, 2nd and 3rd place in women’s and men’s divisions.
Fastest times - 1st, 2nd and 3rd place in women’s and men’s advanced divisions.

Rules:

You must choose the category you are going to compete in and STAY in that category for the finals
No Sandbagging and you must give your best effort for both the pre-lim qualifier and the finals! Otherwise you could seriously screw everything up for everyone else.

Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all
Advanced category finishers will be ranked above all the Intermediate category finishers, who
will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is
one below the lowest in the advanced category. So if there are 6 people in the advanced
category, your ranking, if you are the fastest intermediate, is #7.

Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest
percentage of overall improvement, you would be ranked #1.

See you guys there! Registration will be up shortly...

WOD 12/22/2010

Jenn and Charlie Bringin the Pain

Daily WOD
5x3 Overhead Squat
Then
500m Row
50 Deads 135/95
50 STS (24/16)

Strength Class
A.Deadlift %70x3,%80x3,%90x3+
B.Press %70x3,%80x3,%90x3+
C.Kipping ring pull ups 3xamrap

Strength WOD
Amrap in 5 minutes x2
5 squats
5 kb swings
5 pullups
5 ball slams
5 box jump over's
Rest 5 minutes between attempts

Skills
Choose your own adventure. Senior skills class people choose the agenda.

DAILY WOD

Name: O-Squat Wt. / Time

Jenn C: 83# / 5:21

Charlie: 165# / 5:35

Wade: DNA / 5:42

Justin: 115# / 6:08

Troy: 75# / 6:28

Kelly: 55# / 7:06

Jeff: 75# / 7:23

Chase: 95# / 7:35

Stacy: 73# / 9:04

Josh: DNA / 10:11

(Peggy): 38# / 6:30

(Jarah): 38# / 6:44

(Erlinda): 55# / 6:45

(Fran): 38# / 8:03

Tara: 105# / DNA

Jeremy: 117# / DNA

STRENGTH CLASS

Adam

Jeremy

Kyle

Angelina

Joel

Tara

Jeremy

SKILLS CLASS

Brian

Leslyn

Laren

Jodi

Jay

Kate

Holiday Shenanigans!

Dodgeball

WOD 12/21/2010

Just a warm up for this guy!

3x5 Stiff Legged Deadlift

Then...
1000 Singles
100 Air Squats

Break up any way you like

Name: Deadlift Wt / Time

Kelly: 103# / 7:18

Barron: 205# / 8:09

Marc: 205# / 8:20

"G": DNA / 9:04

Joel: 195# / 10:11

Jarah: 100# / 10:16

Shay: 155# / 10:47

Kyle: 205# / 11:26

Wade: 195# / 11:26

Jeff: 95# / 13:01

Mac: 75# / 13:22

Carrie: 75# / 13:30

Heather: 93# / 13:41

Charlie: DNA / 13:41

Angelina: 93# / 13:47

Erlinda: 103# / 14:29

Terry: 145# / 15:42

Steph: 85# / 16:33

Tim: 95# / 19:52

Fran: 85# / 17:45

(Lorie): 93# / 8:36

LA Times Article

Check out this article in the LA times talking about how perhaps America needs to get off the carbs...

http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story

It's more than just a bunch of "crazy crossfitters" and Robb Wolf that are finding the value in moving towards a whole foods diet.

WOD 12/20/2010

Lotta rounds for this girl today!

Daily WOD
Choose one bar.
AMRAP 15 minutes
10 SDHLP
10 Push Press
5 Burpees

You choose the weight.

Strength Class
A.Squat %70x3,%80x3,%90x3+
B1.Seated Box Jumps 3x7

Strength WOD
“Elizabeth“ with some variables
21-15-9
Power Cleans
Ring Dips

Skills Class
Frankenstein Squat
Front Squat
Dropping and Bailing Out
Ball Slams
Pullups

8 minute AMRAP
5 Frankenstein Squats
5 Pullups
5 Ball Slams

DAILY WOD

Name: Wt. / Rnds

Jen B: 33# / 11

Erlinda: 33# / 10 2/3

Angelina: 33# / 10 1/3

Kelly: 33# / 9 1/2

Marc: 95# / 9 1/3

Jeremy C: 75# / 8 2/3

Tara: 55# / 8 1/3

Peggy: 39# / 8

Stacy: 33# / 8

Terry: 75# / 7

Laurie: 55# / 6 1/3

Arnold: 95# / 6 1/3

Fran: 33# / 6 1/3

Hal: 85# / 6

JZ: 85# / 5 1/3

Wade: 95# / 5 1/3

STRENGTH CLASS

Adam

Kyle

Mike

Jeremy

Ian

SKILLS CLASS

Kate

Lauren

Jay

Jodi

Brian

Kyle

Amie

Leslyn

Holiday Schedule

Closed Christmas Eve and Day ( Kyle will be here at Noon on Christmas Eve for open gym and a surprise WOD.)

Monday 12/27
Noon-1:30 Strength
5:00 WOD
5:00 Kids
6:30 Skills

Tuesday 12/28
6:30 Oly

Wednesday 12/29
Noon-1:30 Strength
5:00 WOD
5:00 Kids
6:30 Skills

Thursday
6:30 Oly

Closed New Years Eve and Day

There is a link to the holiday schedule on the right hand side of the blog.

WOD 12/18/2010

Nice Terry!

Holiday Party!

1 RM Press

then...

500M Row for time

WOD 12/17/2010

Chase trying to sweat the sickness out!

Daily WOD
25 Minute AMRAP:
10 HSC (95/63)
7 Ring Rows/7 KB SDLHP (24/16)
5 Toes-to-Bar

Switch between Ring Rows and SDLHP as you please.

Strength Class
A.Deadlift %65x5,%75x5,%85x5+ Add 10 Lbs to last Cycle’s Working 1RM

Strength WOD
5 Rope Ascents
10 Power Cleans 185/135
200 Double Unders
10 Power Cleans 185/135
5 Rope Ascents

Yes we have scaling/mods for this!

Skills Class
Clean
Jerk
Double Unders

3 Rounds
20 Squats
10 DU

Heavy Musings

Here's a cool video John suggested I check out. Lots of information hiding in here!

Paleo Recipes

Trying to move your diet towards Paleo but having trouble being creative? Check this out:

http://robbwolf.com/category/recipes/

Open Appointments

Just wanted to let you guys know that Dr. Tara has 4 open slots for this Saturday. It has come to my attention that some people still don't know that Tara is on staff at the gym providing her expertise in all things physical therapy free of charge to CrossFit Littleton members. Every Saturday from 10-11AM. So if you have any issues or concerns, discomfort, are limited in certain positions or ranges of motion, schedule your appointment with her! The board for that is just to the left of the utility room door.

WOD 12/16/2010

Are you resting Matt?

1 RM Deadlift

then...

AMRAP 8 minutes
Pushups
Air Squats
Pullups
KB Swings 24/16

Post total number of reps choose any combination.

WOD 12/15/2010

Nice work Barbie!

Daily WOD
5 rounds:
5 Overhead Squats
7 KTE

O-Squats are for load.

Strength Class
A.Press %65x5,%75x5,%85x5+ Add 5 Lbs to last Cycle’s Working 1RM
B. Work to Max 1RM Weighted Chin Up
C. Iron Cross Progressions

Strength WOD
Complete 3 rounds:
Max Rep K2E’s: 60 seconds
Max Rep Ball Slams: 60 seconds
Max Rep KB Swings: 60 seconds
Rest 60 seconds between Rounds

Skills Class
TBD

WOD 12/14/2010

Derek Filthy 50

"Filthy Fitty"

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings (24/16)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/33)
50 GM’s (45/33)
50 Wall ball shots (20/16)
50 Burpees
50 DU’s

Holiday Party this Saturday!

Don't miss the holiday party this Saturday at the gym starting at 7PM. Please bring something to eat/drink that can be shared. Gifts if you want! Friends and family are all welcome. This is a time for us to get together and celebrate the past and coming year, see you guys there!

WOD 12/13/2010

12 HSPU's! Nice Jeremy!

Daily WOD
1 RM Back Squat

then

4 Rounds:
2 minutes double unders
2 Minutes rest

Score is total double unders

Strength Class
A.Squat %65x5,%75x5,%85x5+ Add 10 Lbs to last Cycle’s Working 1RM
B.Test Max Vertical Jump
C.Test Max Broad Jump
D.Test Best 40m Sprint time


Strength WOD
Row 500 m.
50 Deads (135/95)
50 STS (24/16)

Last done 6/7/2010.

Times to beat.
Tara@ 4:50.
Arnold@4:59.

Skills Class
Pose Running
Box Jumps and Step Ups
Frankenstein Squats
KTE (if needed)

5 Rounds
10 Weighted Step Ups
7 KTE

CrossFit Long Beach

My CF Long Beach Team

Dropped by CrossFit Long Beach for a workout this morning. I have looked them up several times in the last couple years but never made time to stop by. It was awesome to finally make it to the CrossFit gym of my hometown. If you guys make it over to the left coast make sure and visit them. They are awesome!

And make sure to visit any CrossFit gym in your travels and get outside your own microcosm. You have a lot of friends out there...

Trainer Meeting

Trainers, the meeting is back on for tomorrow after our recent hiatus. I will not be there, returning next week. Jeremy will be running as usual. Have a good one and see you next week!

WOD 12/11/2010

3 Mile Run for time

WOD 12/10/2010

Daily WOD
6 rounds:
6 Heavy O-Squats
6 Clapping Push-Ups
6 HSPU’s

Choose your weight for the O-Squats.

Strength Class
A. Deadlift 40%x5, 50%x5, 60%x5
B. Pistols 5x3 each leg

Strength Wod
Kettlebell Isabel
30 Snatch Right, 30 Snatch Left for time
Must finish one arm before switching.

Skills Class
Press and Variants
Sumo Deadlift
SDLHP
Pullups

Using Same Weight for both exercises
5 Rounds:
10 Sumo Deadlift High Pulls
10 Push Press

WOD 12/9/2010

Deads 3x3

then...

Cyle through the following stations - 5 minute intervals (no rest between)
Row (Calories)
HPS (75/55)
Lateral Jumps (24/20)
Inverted Burpees

Total Reps/Calories

From the Strength Crew...

I just wanted to take a minute and let everyone know about the current evolution of our strength class. We have put our brains together and have changed the programming around a little bit. We are going to be/have been using Jim Wendler’s 5/3/1 program. This is a very simple program that follows a logical percentage based progression that allows for constant PR’s for different rep counts. You will be seeing Squat,Press,Deadlift every week with 1 or 2 accessory exercises a day designed to compliment the major lift. Along with that you will see the WOD’s changing as well. You will still see some Classic Crossfit and Crossfit football workouts but along with this you will also see workouts that are designed to work specific energy systems, this means Intervals, Sprints, Hills, Car Pushing, and some other fun stuff we have in mind.

The reason for the change is to simplify the class and make it less intimidating for people who just want a taste of the class or have been thinking they need some help with the core lifts. This class will make us Bigger, Stronger, Faster athletes and overall better Crossfitters.

Thanks,
Strength Team

WOD 12/8/2010

Daily WOD
“Helen”
3 Rounds:
400m Run
21 Kb Swings (24/16)
12 Pullups

Strength Class
A.Press 40%x5, 50%x5, 60%x5
B1. Dumbell Bench Press 3x10
B2. Dumbell Rows 3x10

Strength Wod
Hills x15 rest 60 seconds at top walk to bottom sprint to top.

Skills Class
O-Squat
Pushup
Pullups Dead Hang
Pullups Kipping

AMRAP in 10 minutes
6 Pullups
6 Pushups
12 Air Squats

WOD 12/7/2010

Pistols 4x4 per leg

Unbroken Challenge
Pullups
KTEs
Double Unders

Add together the total of unbroken sets. Rest as needed. As many attempts as you like.

WOD Tweeted Daily

Join the conversation and receive the CFL WOD's as soon as they are posted via Twitter!

WOD 12/6/2010

Great job on your first class Amie!

Daily WOD

Overhead Squat 3x7

then...

Max False Grip Hang

then...

50 wall balls
100 lunges

Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. Split Squat 3x15 each leg @ 20x0 rest 2 minutes between legs
C. Knees to elbows No kip 3xAMRAP

Strength Wod
Attempt 2 minutes continuous Double Under’s Then
1 Clean & Jerk, 1 Snatch on the minute every minute for 10 minutes 2 Different bars.

Skills Class
Pushups
Bench Press
Deadlift

AMRAP 8 minutes
10 Pushups
5 Deadlifts

DAILY WOD

Name: O-Squat Wt / Hang Time / WOD Time

Justin: 95# / :35 / 4:06

John: 95# / :33.25 / 4:28

Marc: 165# x 2 / :53 / 4:34

Arnold: 155# / 1:00 / 4:40

Kelly: 33# / :25 / 4:57

Erlinda: 55# / :20 / 5:02

Tara: 95# x 9 / :50 / 5:03

Joel: 75# / :20.41 / 5:11

Jeremy: 105# / 1:00 / 5;12

Angelina: 43# / :13.58 / 5:28

Jarah: 33# / 1:02 / 5:31

Charlie: 135# / :50 / 5:40

Wade: 75# / :07 / 5:51

Matt S: 95# / :27 / 6:07

Peggy: 33# / :23 / 6:12

JZ: 75# / :29 / 6:18

Shay: 95# / :13 / 6:33

Jen B: 33# / 1:07 / 7:01

(Kim): 43# / 1:01 / 6:01

(Fran): 43# / :15 / 6:36

(Carrie): ? / ? / 6:42

(Jeff): 85# / 1:11 / 6:44

Skills Class
Amie
Maria
Austin
Brian
Leslyn
Jodi
Kate

WOD 12/4/2010

Working on the headstand

Max Frogstand Holds/Pressing into Handstand

then...

30 Bupree-to-Pull-Ups
60 Squats
30 KTE's
60 KB Swings (24/16)

Break up any way you like.

Name: Frogstand Time / WOD Time

Arnold: :26 / 9:55

Tara: 1:05 / 10:36

Troy: :07 / 13;27

Jeff: :39 / 16:29

(Jarah): <:03 / 10:02

(Angelina): :10 / 10:12

(Laurie): <.05 / 10:46

(Jen B): <.05 / 11:09

(KJ): :17 / 12:39

(Fisher): :39 / 13:33

(Shay): :15 / 15:50

WOD 12/3/2010

Kate bangin' out ring rows in Skills Class

Daily WOD
Press 4x3

then...

3 Rounds:
20 Ball Slams (20/12)
20 Double Unders
10 Burpees

Strength Class
A.Deadlift 75%x5, 85%x3, 95%x1+ Rest 3 to 5 Minutes

Strength WOD (adapted from Crossfit football)
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Rest for 1 minutes between rounds except 5 minute rest between round 3 and 4 for a total of 6 rounds.

Skills Class
Back Squat
Spotting and Being Spotted
Ring Dip
Body Row
Lunge Variants

3 Rounds:
10 Back Stationary Lunges
10 Forward Stationary Lunges
10 Body Rows
10 Ring Dips

12 minute cutoff

DAILY WOD

Name: Press / Time

Barron: 135# / 4:27

Justin: 115# / 5:53

[Jenn C]: 80# / 6:30

JZ: 115# / 7:44

Shay: 115# / 8:10

Laurie: 70# / 8:55

Peggy: 60# / 7:32

(Steph): 70# / 8:25

(Heather): 43# / 8:30

(Carrie): 60# / 7:15

Matt F: 140# / ??

Tara: 80# / ??

(Robyn): DNA / ? +2:26

STRENGTH CLASS

Adam

Jason

Jeremy

Arnold

Kyle

Post WOD Syndrome

Ever feel like this kid after you hit it hard? (shamelessly stolen from CF One World)

WOD 12/2/2010

John trying out the new toys Wade installed this week. Thanks Wade!

Work up to your 5RM Back Squat

then...

Get your goat WOD: Design your own 12 minute AMRAP triplet (3 exercises/movements) involving at least one of your worst skills/movements. If you're feeling spunky choose 3 tough movements instead of just one. Your trainer can help you with this. Post your "Goat" and your rounds.

Johnny Bang Bang: 215#

Tim: 185#

John: 165#

Jeff: 160#

Jenn C: 147#

Maria: 135#

Corene: 130#

KJ: 117#

Angelina: 100#

Oly Class
Charlie