Featuring Mr. Jeff Nesheim

Big Ol' Snatch

Just wanted to take a minute and congratulate Jason on his 205# Snatch on Sunday. That's 20# over body weight folks! Nice job J, you are the man!

Want to improve your Oly Lifts? I think you know who to consult...

Team Standings

Here are the standings through 4 workouts
1.Shinhawk 12
2.Chimp Handlers 14
3.Sporty & Old Spice 17
4.King Of the Hill 19
5.Wounded Mastiffs 20
6.Piggly Wiggly 23
7.CHIMPS 26 (DNA WOD #4)
8.Sharks W Lasers 32
9.Team E 33
10.The Incredibles 35
11.Team Fisher 38
12.Hiccup 45
13.Team Papay 47
14.TD 51
15.Lucky Balls 56 (DNA WODS 3&4)

WOD Tuesday 8/2/2011

On the minute for 12 minutes:
5 DB Burpees to OH
5 Inverted Burpees

Ian: 11 / 25#
Joel: 11 / 25#
Jenn C: 8 / 20#
Lucke: 8 / 15#
Frank: 7 / 15#
LoriE: 7 / 10# - 1/2 rep short of 8 rounds (CRAP)
Erlinda: 5 / 15#
Fran: 3 / 15#
Shay: 2 / ?
Nate: 1 / ?
Mike: 1 / ?
(KJ): 10 / 10#
(Barbie): 9 / 15#
(Betsy): 9 / 15#
(Corene): 9 / 10#
(Peggy): 8 / 20#
(Amie): 7 / 10#

WOD Monday 8/1/2011

Daily WOD
“4th DOWN”
4rds:
1 min each of
Push Press (155/115)
Box Jump (20″)
Clean Pull (155/115)
Bear Crawl 10 yds – count reps

1 minute rest, repeat for the next round.

Score = Total reps

Ian: 223 / 155#
Jason: 184 / 155#
Chappy: 175 / 155#
Wade: 126 / 155#
(Derek): 151 / 115#
(Scott): 146 / 115#
(JZ): 138 / 115#
(Chris): 110 / 115#
(Peggy): 164 / 70#
(Terry): 236 / 67#
(Angelina): 175 / 63#
(Lucke): 172 / 63#
(Barbie): 142 / 63#
(Jen): 138 / 63#
(Fran): 193 / 55#
(Stacy): 175 / 55#
(Alexis): 168 / 55#
(Jarah): 163 / 55#
(Jodi): 129 / 55#
(Carrie): 147 / ?

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. 3xMax Push-Ups in 20 seconds

Strength WOD
Every minute on the minute for 12 minutes:
2 Heavy Clean Pulls (95-105% 1RM)
Nate
Jenn C
Kyle

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

400M Run
21-15-9
Deads
Push-Ups
STS
400M Run

WOD Sunday 7/31/2011

Snatch

then...

"First In" Fire hose evolutions

Curious? Come be coached by a real fireman!

Jason: 205# / 39.18 **ROCKSTAR**
Chris: 135# / 49.5
Scott: 125# / 49.68
Corene: 85# / 56.3
Lucke: 73# / 48.44
Fran-E: 63# / 53.46
LoriE: 63# / 103.44
Gena: 43# / 56.0
Shay: DNA / 45.76

Dalton and Carrie's Party tomorrow at 12 Noon!

Remember guys bbq and potluck tomorrow at 12 noon. If anyone wants to bring paper plates, forks and knives, and condiments that would be awesome. See you there!

WOD Saturday 7/30/2011

Tabata
Half Moons(20/12)
Row for calories (Note calories at buzzer each round)
Burpee to pull up
KB Snatch(16/12)

1 minute rest btwn. exercises. Post individual scores and cumulative total.

Joel: 32
Nate: 29
Angelina: 27
KJ: 26
Kim: 23
JZ: 22
(Chappy): 27
(Peggy): 26
(Jarah): 24
(Alexis): 21
(Jen T): 21

WOD Friday 7/29/2011

Daily WOD
CFL League WOD #4 (see video)

Strength Class
A. Deadlift %60x5,%70x5,%80x5+
B. Bench Press %60x5,%70x5,%80x5+

Strength WOD
Heavier Fran
21-15-9
Thrusters (115/85)
Pullups

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

400M Run
21-15-9
Deads
Push-Ups
STS
400M Run

And....Congrats to Erlinda!

"Hi CF Littleton friends,

On July 16th, I participated in the Breckenridge 32 mountain bike race. This race is one loop of the Breckenridge 100 race. The 100-mile racers cover over 100 miles and 13,700 feet of climbing. My race was 35 miles of mostly single track with 4,650 feet of climbing. I won my age group with a time of 4 hours and 4 minutes. The winning women’s time was 3:32 and I finished 9th out of 23 women total. I’m humbled and awed by all the participants in these races. I know that my Crossfit training has greatly helped in these mountain bike races because of my improved core strength. I no longer deal with back pain, arm weariness, or body fatigue. I’m thankful that I can participate in these events and I thank my Crossfit family for encouragement and support!

P.S. Notice I got a six-pack of Dale’s Pale Ale as my winning prize!"

Nice work Erlinda!

CFL League WOD #4

WOD Thursday 7/28/2011

50 DUs
40 STS (16/12)
30 KB Swings (16/12)
20 Push-ups
10 Pull-ups
Suicide Run after each exercise

Marc: 5:23
Thunder: 5:49
Dalton: 5:56
Joel: 5:57
Wade: 6:48
Derek: 7:40
Nate: 7:57
Frank: 8:29
Peggy: 8:31
Charlie: 8:32
Erlinda: 9:33
Scott: 9:43
Jarah: 9:48
Carrie: 11:08
Lorie: 11:48
Heather P: 13:41 YEAH ON THE PULL-UPS!!
(Angelina): 8:41
(Lucke): 9:21
(Jack): 9:47
(KJ): 10:08
(Bang Bang): 10:13
(Barbie): 10:28
(Dani): 10:41
(Kiira): 10:49
(Betsy): 11:08
(Heather W): 11:32
(Aime): 15:04

Congratulations Betsy!

I rode in the Courage Classic this past weekend. The cycling event raises money for Children's Hospital and travels 157 miles in 3 days over 3 mountain passes. Day 1 is the toughest: biking 59 miles over Tennessee Pass, Battle Mountain, and then Vail Pass for a total elevation gain of almost 4000 feet.

I first did this ride in 2008 and biked 3-5 days every week April thru July until the event. This year, my training was almost exclusively at CrossFit Littleton. I managed to get a few rides in here and there when the weather cooperated, but I probably logged less than 200 miles over the same 4 month timeframe. Definitely not much time on the bike.

Just wanted to let you know that I successfully completed the 3-day ride and managed to clean each summit without stopping. In fact, this year I completed Day 1 an hour faster than I did in 2008!

Thank you to all the trainers at CrossFit Littleton for getting me ready to ride in the Courage Classic. I'm so happy I found CFL as the workouts are much more fun and rewarding than spending hours and hours on my road bike!

Betsy

For Everyone that Missed Nick and Chase's Awesome Performances Saturday Night!

Great job guys!

WOD Wednesday 7/27/2011

Daily WOD
3 60 sec intervals of thrusters for max reps
Round 1 115/80
Round 2 95/65
Round 3 75/50

Charlie: 75
JZ: 45
Chris: 40
Jack: 34
(Heather): 55
(Nina): 48
(Robyn): 45
(Amie): 40
(Betsy): 38
(Alexis): 38

Strength Class
Press %60x5,%70x5,%80x5+
Jumping Back Squats 3,3,3,3,3

Strength WOD
Three rounds for time:
5 Push jerks, 185#/125#
15 Burpees over bar
5m - 10m - 15m Shuttle sprints
Jenn C
Jeff
Scott


Skills Class
Squat 2: Air Squat O-Squat

WOD
3 Rounds
10 Push Press
10 O-Squats
10 Push Press

Saturday Potluck

Hey all, we are having a little party this Saturday at 12 noon at the gym for Dalton and Carrie's going off to college/back to college celebration. Please bring something to eat/drink. We will should have a grill going as well. See you there!

WOD Tuesday 7/26/2011

AMRAP in 25 Min
3 Deads (275/165)
6 HSPU
9 K2E
12 Burpees
15 Air Squats

(Joel): 8
(Peggy): 7 2/5
(Kim): 7 1/5
(Barbie): 7 1/5
(JJ): 6 4/5
(Christy): 6 3/5
(Charlie): 6 2/5
(Frank): 6 1/5
(Dalton): 6 1/5
(Heather): 5 3/5
(Jeff): 5 1/5
(Aime): 5
(Jodi): 4 3/5
(Nate): 4 2/4
(Brinkman): 4 1/5

Got 45lb Metal Plates?

Can you guys post up if you can bring in some metal 45lb plates for the league wod make-ups this week. We would appreciate it!

Thanks!

WOD Monday 7/25/2011

Daily WOD
5,5,5,5,5
Snatch Balance
Then...
10-9-8-7-6-5-4-3-2-1
Sit ups
Ring Dips

Ian 3:50
Derek 6:05
Kyle 6:39

Chappy: DNA / 6:20
Bobby: 15 / 6:29
Joel: DNA / 6:29
Wade: DNA / 7:00
Nate: 105 / 9:00
JZ: 75 / 17:20
(Fran): 48 / 3:50
(Heather): 33 / 4:20
(Peggy): Pipe / 4:22
(Jarah): 33 / 4:29
(Christy): 33 / 4:43
(Jack): 95 / 5:25
(LoriE): DNA / 5:43
(Alexis): 53 / 5:54
(Kiira): 15 / 6:07
(Kim): 33 / 6:14
(Jodi): 38 / 6:15
(Angelina): 63 / 6:49
(Carrie): 60 / 6:54
(Dani): 45 / 7:07
(Chris): 105 / 7:40
(Scott): 55 / 8:00

Strength Class
A. Squat %60x5,%70x5,%80x5+
B. Split Jerk 1,1,1,1,1

Strength WOD
2x
Bear Crawl Down and Back
Broad Jump Down and Back
Walking Lunge Down and Back
10 HPS (115/75)
10 SDLHP (115/75)
Bear Crawl Down and Back
Broad Jump Down and Back
Walking Lunge Down and Back
Nick
Brian
Johnny

Skills Class
Squat 1 Air Squat, Front Squat, Back Squat

WOD
2 Rounds
25 Air Squats
25 Push ups
25 Front squats
25 Jumping Pull ups

Donations for Dr. Alex

Please see a few posts down for the explanation if you missed it. Anything you can give is appreciated!

Website is www.halfthesky.org. You can donate there directly in honor of the Constantinides family.

2nd Website is http://www.fighttowinmma.com/index.php/Upcoming-Events/donations-for-dr-alex.html

Sunday 7/23/2011 WOD w/Ian

Work up to your heaviest triplet Front Squat

Then...

20 Wall Balls (20/15)

10 Heavy Power Cleans (75-85% of your 1RM)

800 M Run

10 Heavy Power Cleans

800 M Run

20 Wall Ball

NO SCORES

Carpooling to the Fights

If you need a ride or have a ride to give to the fights tonight please post in the comments.

WOD Saturday 7/23/2011

Jeff's Bday WOD! (42 years young!)
(3) 4.2 Minute (that's 4 minutes and 12 seconds!) AMRAP's
1st Round:
3 O-Squats (95/65)
5 Push-Ups
7 Deads (95/65)

2nd Round:
7 O-Squats
5 Push-Ups
3 Deads

3rd Round:
3 O-Squats
5 Push-Ups
7 Deads

Fixed 1 minute rest btwn. rounds. Post your total # of rounds to the nearest 3rd of a round for all 3 rounds and your cumulative total.

Happy Birthday Jeff! We're so glad to have you at our gym!

Wade: 12 1/3
Jeremy: 12 1/3
(Jarah): 17 2/3
(Fran-E): 17 1/3
(Brian): 17
(Kelly): 15 1/3
(LoriE): 13 2/3
(Jeff): 13 2/3
(Alexis): 13 2/3
(Chappy): 13
(KJ): 11 2/3

Competition Class
4x10 Squat Snatch

then...

2 Rounds:
750M Row
10 Lateral Burpees
15 Ball Slams (20)
20 KB Snatch (24/16)

Ian 10:59

Thunder: 11:25
D: 12:31
Peggy: 12:31
Corene: 15:22

Dr. Alex

"Please pray for our good friend and ringside doc, Dr. Alex who lost his family yesterday in a horrific tragedy. Dr. Alex, we pray for your courage, strength and peace as you make your way through this incredibly difficult time. You always have a home here at Factory X, buddy. "

Dr. Alex is a good friend of Marc and Jarah's and the whole FX team. We will be taking up a collection next week which will go towards funeral services and towards an oprhanage/adoption agency (perhaps the one where they adopted their children through? Maybe Jarah can clarify).

Thank you in advance for anything you can give.

CFL Out and About Again

Kyle and Christy getting fuzzy at Roaring Fork CrossFit

CFL League WOD #3

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Bench Press %40x5,%50x5,%60x5

Strength WOD
Hopper

OTMEM 15 min

3 Tire Flips

1 HSPU

10 DU's

Brian

Nate

Derek

Skills
Choose a Module

WOD
Build a WOD based on Module taught for the day.

WOD Thursday 7/21/2011

10-9-8-7-6-5-4-3-2-1
KB SDLHP
KB Snatch
KB Swings
STS (24/16)

Jason: 9:26
Charlie: 10:36
Dalton: 11:01
Brian: 11:40
Nate: 11:47
Corene: 13:22
Shay: 14:01
Frank: 17:01
Chris: 21:35
(Heather): 8:48
(Stacy): 10:47
(KJ): 10:16
(Jodi): 11:41
(Christy): 11:46
(Barbie): 12:28
(JZ): 13:01

Big Props

Hey All,

We just wanted to take a second and recognize that yesterday we had 4 ladies that had never done unassisted pull ups in a workout, finish "Helen" without moding. We are so proud of you guys and unbelievably excited by the progress you ladies have shown. Thanks for showing us that it's not impossible to get off the bands! Sometimes you have to "Just Do It"!

Congrats: Jarah, Fran, Lucke and Peggy

WOD Wedensday 7/20/2011

Daily WOD
“Championship Rounds”
15 Rounds
100 M SPRINT
1 HSPU
3 Clean & Jerks
5 Pull Ups

100M Sprint will be performed with a partner, ensuring a sprint/race for all 15 rounds. Mandatory walk to and from the sprint start line from/to the gym (recovery). Post your C&J Load and your Time.

Have fun!

Ian
39:08 @ 155#

Fisher: 45:06 / 135#
Scott: 46:11
Dalton: 47:41 / 135#
Wade: 13 + 1 HSPU / 155#
(Tara): 45:52 / ?
(Jarah): 49:35 / 55#
(Stacy): 49:48 / 63#
(Peggy): 49:58/
(Jeff): 53:23 / 105#
(Kim): 13 + 1 HSPU / ?
(Christy): 13 1/2 / 63#
(Chris): 13 / ?
(Amie): 12 + 12 C&J / 67#
(Fran): 12 + 3 C&J / 63#
(Heather): 10 3/4 / ?
(Alexis): 16:35/
(Lucke): Out Like Trout
(Jack): DNF

Strength Class
Press %40x5,%50x5,%60x5
Sled Pulls 5x50M

Strength WOD
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
50 Sledgehammer Strikes RT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
Nate
Brian
Bang Bang

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

15-10-5-10-15
SDLHP
DU's
Burpees

Get Ready to Rumble

WOD Tuesday 7/19/2011

"HELEN"
3 Rounds For Time Of:
400m Run
21 Kettlebell Swings (55#/35#)
12 Pull Ups

Dalton: 10:30
Angelina: 11:23
Fran: 12:20
Nate: 12:34
Derek: 12:43
Peggy: 13:17
Shay: 14:33
Jarah: 15:00
Frank: 15:51
Lucke: 17:17
LoriE: 17:42
(Bang Bang): 10:21
(Christy): 14:00
(Jeff): 14:45
(Jen T): 15:00
(Chris): 15:26
(Barbie): 15:27
(Aime): 18:07
(Heather): 18:24

Comp Class

There will be a competition class meeting at 10AM this Saturday 7/23. Please be there if you are competing in the upcoming Colorado Open. We will be doing skill work and then a workout. See you there!

Morning Class Update

Ok, so Mind Body is set up so that you guys can now see how many people are registered for any given class. View registration and register by following the link on the right hand side of the blog labeled "Mind Body Client Login".

If you plan on coming to Tuesday/Thursday morning class you need to register by 8PM the evening before (Monday/Wednesday). As long as there are two people registered by 8 the night before Corene will show up for Class. This should make it much nicer for the trainer running the class. This also ensures that you guys have at least one workout partner for class.

Any questions, please let us know.

Thanks!

WOD Monday 7/18/2011

Daily WOD
15 Rep Max Overhead Squat

Then...

3 minutes of single unders for max reps
1 min rest

Repeat for a total of 3 sets

Shinhawk: 116# / 1,465
Peggy: 55# / 1,284
Marc: 115# / 1,277
Aime: 55# / 1,223
Lucke: 65# / 1,070
Jarah: 38# / 1,052
Heather: 20# / 1,038
Heather: 25# / 1,023
Stacy: 55# / 985
Chris: 85# / 973
Fran: 56# / 968
Scott: 33# / 927
Dalton: 85# / 840
Barbie: 55# / 828
Jack: DNA / 772
Jodi: 33# / 503


Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. 3 Sets of Max Dead Hang Pull-Ups & Max HSPU's

Strength WOD
10x100M Sprints 1:3 Work:Rest Interval
Carrie
Brian

Skills Class
Gymnastics: Pull-Up, Push-Up, Ring Dips, Handstands

AMRAP in 12 minutes:
5 Pull-Ups
5 Ring Dips
10 Ball Slams
Alexis
Christina
Dani
LoriE

Joel and Kim Out and About

Recently Joel and Kim visited CrossFit Folsom Lake in Sacramento. I always like to post photos of our clients visiting other CrossFit gyms. You have to get out there and mix it up!

WOD Sunday 7/17/2011

"Kitchen Sink" Do Over!
1 mile run
500 Singles
100 Squats
95 Sit thrus
85 Sit ups
75 Push ups
65 KB Swings (24/16)
55 Push Presses (45/33)
45 STS
35 Ball Slams (20/12)
25 T2B
15 walking overhead lunges (45/25)
5 HSPU
250 Double Unders

Corene is hosting, have fun!

Angelina: 57:10
Derek: 1:18:32
Shay: 1:30:55
Nate: 1:02:45 - 22 DU's
(Tara): 48:47
Fsher: OFP

WOD Saturday 7/16/2011

7 Rounds:
1 Dead Hang Pull-up,
3 high box jumps,
5 heavy KB swings,
7 wall throw sit-ups,
10 Double Unders

Jason 10:37

Peggy: 8:53
Charlie: 10:37
Derek: 10:59
Angelina: 11:04
Brian: 11:16
LoriE: 15:34
Tara: 18:50
(Bob): 12:09
(Terry): 12:50
(Kim): 13:04
(Mike): 13:33
(Barbie): 14:04
(Aime): 15:04
(Stacy): 15:10
(Betsy): 15:57
(Lucke): 17:12
(Heather): 18:20

League Payment

Guys, if you haven't gotten in your $40 for your team it was due A WEEK AGO! Please remit immediately! Thank you!

CFL League WOD #2 Friday 7/15/2011

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

Strength WOD
Row 500m
30 air squats
10 deadlifts (W:185#/M:275#)
Row 1000m
10 deadlifts
30 air squats
Row 500m

Skills Class
Snatch

WOD
5 Rounds
1 Snatch Grip Dead
3 Snatch Pulls
5 Power Snatches

Sunday Announcement

All-

Sunday class will go a 12 Noon WOD only. That is what 99% of the people show up for and want to do so that's what we'll do. So no more 11AM skills session for the time being.

Also, this Sunday 7/17, Corene will be hosting a do over of the infamous "Kitchen Sink" workout. If you want another crack at it see you there!

From Jessica

Dear CFL'ers!

I need to start by saying I am completely amazed and humbled by the incredible support and love I have received from all of you! I cannot put into words how much I appreciate what you all have done for me! You have been so very caring and offered such amazing words of support and encouragement! You even put up with that ass-kickin' of a WOD!!

I will miss you and will SEE YOU SOON!!

Much love and Slainte (that's for you, KJ!)
~Jess

WOD Thursday 7/14/2011

Find a 10 RM Back Squat
Then...
3 Rounds
10 Burpees
20 Wall Balls
30 DU’s

Morning Class Update

Hey all-

We are moving to a sign-up policy for the morning class, effective next week 7/19, to make things a little more efficient. There is now a sign-up button for the 2 6AM Tuesday/Thursday sessions on the Mind Body Classes tab. If you would like to come this class you need to sign-up by 8PM the prior evening. We will require a 2 person minimum to run the class ensuring you have someone to train with. If two people are not signed up by 8PM the night before class, there will be no trainer. This also saves Corene from having to show up early in the morning to run a class with no attendees.

If you are a morning person, or perhaps have interest in training in the morning class, and you don't know how to sign up for class online, see Ian or Kyle.

Either we will post the night before to let morning people know if class is on or we will figure out how to make the number of people attending visible to to the general public in the classes tab online.

Thanks for your understanding and assistance!

WOD 7/13/2011

Daily WOD
1 Rope ascent for time.

10 rounds
90 ft. walk of shame (45/35)
10 standups with plate (45/35)

Jason:
ROPE-8.56 seconds
WOD 13:25

Angelina: (7.84) / 9:27 GIRL POWER!!
Dalton: 14.4 / 9:31
Joel: 10.42 / 11:31
Ian: 8.72 / 11:50
Fran: (25.47) / 15:22
Charlie: 21.53 / 13:29
Barbie: no time / 15:29
Tara: 13.84 / 15:40
Chris: (13.69) / 16:00
Lucke: DNA / 17:01
Terry: 37:94 / 18:33
Fisher: 8.59 / 19:21
JZ: (14.31): 20:47
(Kim): DNA / 10:08
(Christy): DNA / 13:00
(Heather): (11:07) / 14:57
(Amie): 7.97 / 14:49
(Robyn): (9.41): 15:15
Derek: 24.19 / DNA
Jack: 27.18 / DNF

Strength Class
Press %75x5,%85x3,%95x1+
Snatch Grip Dead 3,3,3,3,3
Power Snatch 3,3,3,3,3

Strength WOD
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep rounds for time of:
Dumbell Burpees (must jump)
Kettlebell Swings 32kg (20kg)
Nate
Brian
Jen T
Scott

Skills Class
Clean and Jerk

WOD
5 Rounds
1 Dead
3 Clean Pulls
5 Cleans
7 Jerks

WOD Tuesday 7/12/2011

"Nate's Shiny New Toys"
3 rounds FGB style:
60 Seconds each exercise followed by 60 seconds rest
Deads (185/135)
Half Moons(20/12)
Chest Slap Push Ups
Chest to Bar Pull ups
Tuck Jumps

Score is total reps over 3 rounds.

Marc: 323
Joel: 305
Venum: 300
Jenn C: 262
Chappy: 245
Frank: 233
Nate: 225
Derek: 218
Fisher: 178
Tara: 169
(Fran): 359
(Angelina): 298
(Jarah): 283
(Barbie): 283
(Erlinda): 276
(Kim): 275
(KJ): 273
(Lorie): 266
(Charlie): 255
(Jessica): 246
(Peggy): 240
(Dani): 230
(Corene): 221
(Lucke): 220
(Robyn): 190
Wade: 155 DNF

Tuesday Night

Just a heads up to those of you that may not have heard yet...on Tuesday, after the 6PM WOD we will be heading over to the Tavern in Old Town Littleton to send Jessica off for her surgery later in the week. The WOD that day will be dedicated to her so please show up and show your support! Thanks!

WOD Monday 7/11/2011

Daily WOD
4 rounds for time of:
10 toe to bar
15 push-ups (hand release)
20 barbell jumping squats (45#/33#)
200m run

Dalton: 13:20
Shinhawk: 13:50
Wade: 16:32
Scott: 17:10
JZ: 22:41
(Jarah): 12:08
(Peggy): 16:50
(Fran): 17:00
(Heather): 18:24
(Aime): 19:19
(Jen T): 20:23
(Chris): 20:43
(Christy): 21:27
(Jack): 23:40

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Clean Pulls 3,3,3,3,3
C. Hang Power Cleans 3,3,3,3,3

Strength WOD
10 Minute AMRAP:
4 wall walks
8 Pushups
4 Burpees
8 toes to bar
Brian
Jeff

Skills Class
Kettlebell Movements

WOD
100 KB Swings
Jen D

Sunday Fisher's B-Day WOD

Skills
Squat Snatch

WOD
Buddy Carry Relays
Then...
38 Squat Snatches for Time(115/75)

Nate: 95# / 20:19
B-Day Boy: 95# / 24:41
Tara: 65# / 24:54
Lucke: 55# / 9:37
Christy: 35# / 14:08
Chris: 75# (Power): 10:00

Congratulations Christy!

I have been meaning to post this for weeks! Just wanted to take the time to congratulate CFL'er Christy Ball on completing and finishing a recent local "Tune Up" Tri 3rd in her class. Nice work!

WOD Saturday 7/9/2011

Push Jerk: 3-3-3-3-3

Then...

12 min AMRAP of:
10 Ground to overhead with 45#/35# plate
20 Air Squats
30 Double Unders
100m Run

Chase: 500 - 5 3/4 WOW CHASE YOUR AMAZING!!
Shinhawk: 135, 165, 185, 135, 135 - 5 1/2
Nick: DNA - 5 1/4
Peggy: DNA - 4 3/4
Brian: 95, 115, 135, 145, 155 - 4 1/2
Nate: 95, 117, 147, 157 - 3 1/2
Jenn C: 55, 75, 95, 105, 115 - 3 1/2
Corene: 55, 63, 85, 95, 100 - 2/34
Lorie: 55, 65, 75, 85 - 2 1/2
Heather: 55, 65, 70, 83, 93 - 2 1/4
(KJ): 55, 63, 68, 73, 73 - 3 1/2
(Fran): 55, 65, 70, 75, 80 - 2 1/2
(Tara): 85, 95, 105 - 2 1/4

Open Invitation for Some Mountain Biking at Winter Park Sunday 7/10

Hey Ian, confirming for Sunday biking, July 10th. We should leave town at 11am, should be back in the 6 o'clock hour. Do you want to meet at CrossFit and carpool from there?

Lift tickets are $39 for adults.

I have three bikes to loan:

Specialized Demo 9- 9" DH bike, would fit you perfectly
Giant Reign- 6" bike, for someone of your height or shorter
Giant Reign- 6" bike, my old bike, for someone taller

If all three of those get taken, and we need another:

Trek Remedy 9- 6" bike, my current all-mountain bike, size large

You can also rent bikes at WP. Rental prices range from $60-$120 depending on the bike choice. Details at http://trestlebikepark.com/index.html

I have three extra full face helmets in large sizes.

I have an extra set of kneepads.

I have two sets of Robyn size knee/shin guards.

I have one set of regular adult leg size knee/shin guards : )

I have one set of elbow/forearm pads.

Every rider HAS to have a helmet. Full face is better, but a half lid is acceptable. Every rider should wear a pair of biking/workout gloves. Every rider should wear eye protection/sunglasses.

I wear a full face helmet, eye protection, a poly short sleeve jersey, shorts, knee pads and gloves. Some guys get fully geared up head to toe.

Winter Park offers a variety of great trails. Just like ski runs, from green to blue to black to double black. It is an excellent place to learn trail riding, and an excellent place for beginners and first timers. Everybody can have fun.

I am a decent instructor, and I have taken lots of first timers down the trails.

If you want to use this info to round up more riders, that would be great. If you want to post it for the CrossFit folks, that is fine with me. The only limit is bike and gear availability. Folks can definitely use their own bikes. Short travel bikes would stay on the green trails, which are fairly smooth. We can arrange carpooling as needed. I can take three additional bikes and riders.

Once we leave CrossFit, we should be at the WP parking garage in about an hour and fifteen minutes. You can pack lunch or buy lunch at WP. They have burger and hot dog stands, as well as a grill and a bar. Food is pricey but not horrible.

Let me know what you think. Both Jeremy and Kyle had interest, and I would love to ride with a larger group!

Robyn@Pro Exotics
(303) 730-2125 ext. 4

I have Robyn's Downhill Bike spoken for! But I can offer up my Santa Cruz Heckler to anyone who would like to use it! If you'd like to go, please post up or talk to Ian or Robyn. Remember there are runs for all skill levels, green, blue and black. So don't be shy!

Team League Kick Off WOD #1

"H2O"
As many pounds Hang to Overhead anyhow in 15 minutes...
You and your partner will see how many pounds you can take from the hang position to the overhead position. You will have 15 minutes.
*Alternate between partners
*If you drop the bar, you will immediately perform 6 medball burpee to chest pass the length of one bar.
*Choose your own weight for barbell movement
*Med Ball Weight M/M #20 M/F #12 F/F #12

Please forgive Kyle's camera shyness, he may have fuddled his words a bit! See clear details of the workout above ;).

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Bench Press %70x3,%80x3,%90x3+

Strength WOD
AMRAP in 10
5 C2B
10 Heavy KB halos each direction
15 Anchored weighted situps w/bumper on chest
Brian
Jeff


Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

WOD
Deadlift
1,1,1,1,1
Ashley
Scott
Jen D

WOD Thursday 7/7/2011

"Air Force" (75#/45#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squat

At the top of every minute 4 burpees, then pick up where you left off

Jenn C: 5:52
Charlie: 5:59
Angelina: 6:40
Erlinda: 7:27
Peggy: 7:54
Shinhawk: 7:56
Fran: 8:33
The Chimp: 8:55
Jarah: 8:52
Joel: 9:40
Barbie: 9:47
Jessica: 9:54
Dalton: 10:45
(Heather): 6:52
(Robyn): 7:30
(Corene): 7:54
(Scott): 10:54
(Frank): 11:58
(Mike): 12:00
(Shay): 12:59
Way to ROCK it today Ladies!!

WOD Wednesday 7/6/2011

Daily WOD
As many rounds as possible in 20 minutes of:
:30 second Handstand hold
:30 second Plank holds (straight arms)
:30 second Bottom squat
:30 second L-hold from pull up bar

Shinhawk: 5
Thunder: 4
(Dalton): 9
(Angelina): 8
(Fran): 7
(Charlie): 6 3/4
(Lorie): 6 1/2
(Barbie): 6 1/2
(Jen D): 6 1/2
(JZ): 6 1/4
(Chris): 6
(Jarah): 6
(Heather): 5 3/4
(Christy): 5 1/2
(Jen T): 5

Strength Class
Press %70x3,%80x3,%90x3+
Snatch Pulls 1,1,1,1,1

Strength WOD
“Religion”
Complete 5 rounds for time:
Squat Max Reps (BW)
7 Burpee Box Jumps 20"

Skills Class
You will join the open class

WOD Tuesday 7/5/2011

3,3,3 Single Leg Deads

21-18-15-12-9
Push Press (45/33)
O-squats(45/33)

Jason: 165, 185, 205 / 3:35
Shinhawk: 135, 155, 155 / 4:50
Angelina: 55, 63, 75 / 5:46
Wade: 135, 135, 155 / 6:01
Jenn C: 55, 85, 95 / 6:24
Jessica: 63, 85, 105 / 6:38
Peggy: 63, 75, 83 / 8:01
Kim: 55, 63, 75 / 8:11
Fran: 55, 63, 83 / 8:15
Jeff: 75, 95, 115 / 8:20
Erlinda: 75, 85, 95 / 9:16
Chris: 75, 85, 105 / 9:34
Barbie: 55, 63, 75 / 9:35
Jarah: 55, 75, 85 / 10:36
Nate: 85, 105, 125 / 11:08
(Lorie): 55, 85, 95 / (9:52) - not full depth
(Frank): 75, 95, 115 / 11:15
(Scott): 75, 95, 115 / 12:00

Holiday WOD's

Hey All-

Derek will host the gym open on Saturday 7/2 at 11AM and Monday 7/4 at 10AM. If you'd like to train over the weekend closure those are your times. Enjoy!

7/2/11
7 Rounds -
5 Burpees
10 BW Dead Lifts
15 Throwing weighted Sit-Ups (20/12)
20 KB Swings (24/16)
Big Wade: 28:46
(Terry): 21:50
(Jarah): 23:42
(Peggy): 24:22
(Tara): 27:18
(Fran): 31:59
(Stacy): 32:38
(Lorie): 33:48


7/4/11
Danny Dietz Memorial WOD
10 Rounds-
200 M Run
5 Pull-Ups
10 KB Swings
15 Push-Ups
Lorie: 36:38
Peggy: 33:40
Wade: 35:02
Shay: 46:25
Corene: 37:37
Heather: 40:57
Erica: 31:53
Jen B: 32:06
Troy: 46:11
Chris: 40:57
Brian: 33:29
JZ: 41:20
Thunder: 35:06
Jenn C: 37:40

WOD Thursday 6/30/2011

“Kitchen Sink”
1 mile run
500 Singles
100 Squats
95 Sit thrus
85 Sit ups
75 Push ups
65 KB Swings (24/16)
55 Push Presses (45/33)
45 STS
35 Ball Slams (20/12)
25 T2B
15 walking overhead lunges (45/25)
5 HSPU
250 Double Unders

There is a 45 minute cutoff for this workout. If you don't finish your score will be the exercise and rep you finish on. Good luck!

Marc: 100 DU's
Peggy: 45 DU's
Dalton: 20 DU's
Barron: Lunges -Finished
Jenn C: 5 T2B
Nate: 33 STS
Wade: 29 STS
Arnold: 10 STS
Carrie: 22 PP
Jeff: 56 KB
John: 50-KB
Shay: 40 KB
JZ: 33 KB
Nick: 29 KB
(Angelina): 55 DU's
(Fran): 1 HSPU
(Jarah): 11 Lunges
(Chris): 17 STS
(Jessica): KB Finished
(Aime): KB Finished
(Christy): 43 KB
(Heather): 28-KB

(Corene): 39:40 - Finished 1/2 sink
(Lorie): 43:08 - Finished 1/2 sink

WOD Wednesday 6/29/2011

Daily WOD
3RM Dead

then...

50 KJ's for time (K2E to Pull-Up)

Name: Dead Wt / KJ Time
Joel: 315# PR / 3:06
Thunder: 315# / 5:33
Nate: 265# / 6:53
(Robyn): 385# / 8:04
(Dalton): 255# / 7:45
(Jodi): 213# PR / 9:10
(Chris): 205# / 7:34
(Tara): 203# / 8:33
(Peggy): 183# / 7:14
(LoriE): 170# / 6:07 - DNF
(Barbie): 170# / 6:30
(Stacy): 147# / 10:00
(Angelina): 145# / 9:21
(Jarah): 153# / 9:47
(Heather): 105# / 7:30
(Alexis): 103# / 3:17
(Betsy): 103# / 7:36


Strength
Press %65x5,%75x5,%85x5+
Snatch 2,2,2,2,2

Strength WOD
Amrap in 6 mins
3 Push Press (Heavy)
6 KB Swings (Heavy)
9 Wall Balls
Fran
Brian
Jeff

Skills Class
Shoulder Press, Push Press, Push Jerk, Thruster
4 Rounds:
10 Push Press
200M Run
20 STS

WOD Tuesday 6/28/2011

“Grindy”
10 Clean and Jerks 135#/85#
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

Cindy=5 Pullups, 10 Pushups,15 Squats

Jason: 15:26
Joel: 16:20
Mark: 17:45
Wade: 19:28
Dalton: 19:52
Nate: 25:10
Shay: 26:42
Derek: 29:41
Tara: 34:08
(Jarah): 15:39
(Peggy): 18:18
(Erlinda): 18:43
(Stacy): 19:27
(Kim): 20:06
(Fisher): 21:14
(Barbie): 21:37
(Corene): 22:18
(Terry): 22:32
(Fran): 24:32
(Jessica): 24:32
(Aime): 24:40
(Jack): 25:33
(Scott): 25:17
(Mike): 26:04
(LoriE): 26:20
(Heather): 26:32
(Lucke): 27:04
(Frank): 27:26
(Jz): 29:57
(Chris): 32:53

WOD Monday 6/27/2011

Daily WOD
Max overhead slam ball toss for distance.
Then....
3x5 O-Squat

Name: Ball Toss (FT) / O-Squat Wt
Robyn: 29ft 8" / 79#
Carrie: 27ft 8" / 65#
Brian: 26ft 9" / 95#
Charlie: 26ft 7" / 165#
Nate: 26ft 1" / 105#
Fisher: 25ft 6" / 115#
Jessica: 25ft / 65#
Jack: 24ft 3" / DNA
Tara: 23ft 7" / 95#
JZ: 23ft / 95#
Troy: 21ft 8" / DNA
Lucke: 20ft 9" / 83#
Amie: 20ft 8" DNA
Kim: 17ft / 53#
Jarah: 17ft / 43#
Heather: 14ft 7" / Pipe
Betsy: 14ft / 43#
Dalton: SUCK :( / 115#

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Cleans 2,2,2,2,2

Strength WOD
“Lynne”
Max reps BW bench
Max Reps Pullups
(No rest between Bench and Pullups)
No time component, this WOD is for Reps.
Kyle
Stacy
Jenn C
Jeff
Brian
Ian
Thunder
Derek
Joel
Wade

Skills Class
Squat 2
Air Squat
O-Squat

WOD
21-15-9
O-squat
Pullups
Ashley
Alexis

Upcoming Holiday Schedule

We will be closed for the Fourth of July holiday weekend. No regular classes Friday, Saturday, Sunday or Monday. I believe there will be a couple WOD opportunities, watch for those to be posted in the next couple days.

Happy Fourth!

Sunday WOD with Jason

Jason will be hosting today, have fun!

"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups

Nate: 27:20
Fisher: 33:05
(Kiira): 21:16
(Jenn C): 23:57
(Peggy): 24:30
(Dani): 26:58
(Chris): 32:35

Partner Needed!

Guys, Amie McElroy needs a partner for the league. Somebody step up and help a woman out! If you don't know Amie, you're missing out! Let us know and we'll introduce you.

WOD 6/25/2011

Squat Cleans
Heavy Single for the day.
then....
2 Reps OTMEM for 15 minutes @ %80 Of heaviest single.

WOD 6/24/2011

Daily WOD
Double Tabata
16 cycles of
40 Seconds on
20 Seconds Rest :
10 M Sprints
KB/DB Thrusters
(Alternate between sprints and Thrusters)
Score Is Calculated By Adding Meters Run And Total Reps

Frank: 190

Jarah: 184

Fran: 178

Jack: 160

Corene: 140

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Bench Press %40x5,%50x5,%60x5

Strength WOD
400M Run
48 Double Unders
3 Push Press (#185 /#123)
5 Bar Muscle ups
7 HSPU
9 Broad Jumps (6ft)
11 Jumping Squats (12 inch min /8 inch min)
13 Chest slap Push ups
48 Double Unders
400M Run

Aime

Jessica

Brian

Jeff

Jenn C

Skills Class
Squat 1: Air Squat, Front Squat, Back-Squat

WOD
150 Air Squats for time

Alexis

Scott

Chris

Ashley

Robyn

New Babies!

I have been meaning to post for weeks now to congratulate and let everyone know about 2 new arrivals. Jason and Andrea had their first child Lillian Nicholaou.

Also, Arnold and his wife Allison had their first child as well, Wyatt Nimmo.

You guys can be sure and harass them for pictures next time you see them. Congratulations again guys!

WOD 6/23/2011

"Isabel"
30 Snatches for Time (135/95)

Jason: 3:43 / 135#
Wade: 5:14 / 135#
(Barron): 2:16: 95#
(Joel): 3:02 / 95#
(Frank): 3:20 / 75#
(JZ): 4:00 / 75#
(Lucke): 3:25 / 63#
(Kelly): 2:09 / 55#
(Jarah): 2:53 / 55#
(Angelina): 3:02 / 55#
(Barbie): 3:35 / 55#
(Peggy): 3:29 / 55#
(Dani): 3:50 / 55#
(LoriE): 4:30 / 55# - OUCH
(Stacy): 3:02 / 43#
(Amie): 3:02 / 43#
(Heather): 3:06 / 33#

Congratulations to Adam!

Just wanted to wish Adam Stroup a big congratulations on winning the Rocky Mountain Bad Boyz title this last Friday defeating his opponent by submission in the 2nd round. Great job Adam! We are all very proud of you!

WOD 6/22/2011

Daily WOD
AMRAP in 10 minutes of:
100 Single Under's
10 Burpees

Then...

AMRAP In 5 of:
25 Sit ups
5 Box Jumps

Ian: 12.5
Angelina: 12
Shinhawk: 11.5
Fran: 10.5
Joel: 10.5
Dalton: 10.5
Lucke: 10.5
Peggy: 10
Nate: 10
KD: 10
LoriE: 9.5
Kim: 10.5
Jarah: 9.5
Jessica: 8.5
KJ: 8.5
Jack: 8.5
Christy: 8
Carrie: 8
Stacy: 8
Betsy: 7.5
Christina: 7
Heather: 6.5

Strength Class
Press %40x5,%50x5,%60x5
Snatch Grip Deadlift 5x5

Strength WOD
Tabata
Box Jumps (36/28)
Farmers Walk for total meters
Jeff
Brian
Jenn C

Skills Class
Kettlebell Movements

WOD
300 KB Movements
STS'S
SDLHP
Swings
Snatch
C&J
Alexis
Chris
Mike

Team League

CFL League

Registration Fee: $40

Teams: Teams of 2 M/M M/F F/F Choose your own or throw your name in and we will get you a partner.

WOD’s: Every week a WOD will be posted with specific instructions, the WOD must be witnessed by a trainer. We will have Friday 5 o’clock dedicated to team WODs, if you cant make it Friday you will have a full week to get with your partner and complete it before next WO is announced.

Dates: First WOD,Friday July 8th, Finals Saturday August 13th That is 6 WOD’s and a Finals Day.

Scoring: Scoring will be done in the same fashion that the Current Crossfit games are being done, with points awarded for the place taken in the WOD’s
i.e. 1st=1 2nd=2 3rd=3 Winner will be team with lowest combined score after finals day.


Scaling: WOD’s will be scaled to reach all abilities and be fair to all team combinations.

Registration: Post up on blog or sign up at the gym. We need at least 10 teams to make this happen. Don't be shy find a partner.

WOD 6/21/2011

"Vortex"
Run 1.5 miles for time(on 400M Course) At minute one, perform 10 Squats. Minute two, 10 jumping Jacks Minute three, 10 Squats. Continue in this pattern until you’ve run 1.5 miles, or become "Stuck in the Vortex."
Note: Your score for this WOD is the time it takes you to run 1.5 miles, or the distance/time when you got "Vortexed"

6:00PM Class is suspect
Joel: 8:20
Marc: 11:40
Dalton: 12:24
Charlie: 13:29
Kim: 14:41
Fran: 13:41/14:43
Frank: 15:29
Jarah: 15:34
JZ: 15:37
Peggy: 16:31
Jenn C: 17:51
Carrie: 17:58
Shay: 18:21
Amie: 18:51
Barbie: 18:58
Stacey: 19:40
Wade: 19:28
Heather: 19:50
Lucke: 19:58
Jessica: 22:19
Corene: 22:41
Heather: 27:46
(Derek): 17:49
(Stacy): 18ish

WOD 6/20/2011

Daily WOD
Power Clean
1-1-1-1-1

Name: Clean Wt / Press Wt
Wade: 225# \/ / 185# (Dammit)
Amie: 93# / 55#
Stacy: 80# / 68#
Peggy: 93# / 73#
Jessica: 145# / 95#
Shay: 205# / 125#
Terry: 115# / 85#
Shinhawk: 205# / 165#
JZ: 195# / 135#
Jarah: 98# / 68# --Sorry Jarah!!
LoriE: 88# :( / 65# :(
Dani: 103# / 75#
Charlie: 225# / 175#
Dalton: 185# / 135#
Tara: 125# PR / 83#
Fisher: 185# / 145#
Jodi: 113# PR / 75# PR

Press
1-1-1-1-1
Strength Class
A. Squat %40x5,%50x5,%60x5
B. Clean deadlift 3x5
C. Elevated bar cleans 5x3 (elevate bar to mid hang)

Strength WOD
1 on first minute 2 on second 3 on third till failure.
First round- KJ's (K2E2PU)
Second round- squat clean thruster slam. (With a slam ball perform a squat clean into a thruster from top of thruster slam the slam ball.)
Jeff
Nick
Nate
Brian
Thunder
D

Skills Class
Other Common Movements: Wall Ball, Rowing, Box Jumps, Jump Roping

750M Row
21-15-9
WB
Box Jumps
50 DU's
Ashley
Chris
Alexis
Scott