WOD 2/1/2011

"The Bear Complex"
Perform 5 rounds with 7 sets each round of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
There is no time component. Rest between rounds as needed. Progressively increase weight to get to your max load on round 5. Oh yea, no rest except between rounds. That is to say, 7 whole sets must be performed before you can set the bar down.
Here is a link to the last time we did this.


Arnold: 95, 105, 115, 125, 135
Fisher: 55, 65, 75, 95, 105
Nate: 45, 55, 60, 67, 95
Tara: 33, 55, 65, 77, 85
Conene: 33, 43, 55, 65, 78
Laurie: 33, 43, 55, 65, 70
Carrie: 33, 38, 43, 55, 65
Maria: 33, 43, 53, 55, 65
Barbie: 33, 43, 48, 55, 65
Kate: 33, 43, 55, 65, 60
Jenn B: 33, 38, 43, 48, 55
Fran: 33, 38, 43, 48, 55
Stacey: 33, 38, 38, 43, 48
Heather: 33, 38, 43
Marc: 75, 95, 115, 135, (DNF)
Charlie: 95, 105, 115, (DNF)
Angelina: 33, 43, 55, 65, (DNF)
Jarah: 33, 43, 53, 58, (DNF) :(
Ian: 95, 115, 135, (DNF) (F&%$K)

6 AM Closure

We are going to cancel morning class for tomorrow 2/1/2011 due to inclement weather. We are sorry for the inconvenience.
Thanks, CFL Staff

Burpee Helen Cash

Guys,

If you plan on doing the Finals for Burpee Helen we need your $30 cash THIS WEEK! Please make this happen.

Thanks!

WOD 1/31/2011

Daily WOD

1 RM Weighted Pullup Pronated grip
Then...
10 minute KB Snatch Test
Choose your weight category:
8,12,16,20,24 KG’s. Score is # of reps in 10 minutes

Click here for the last time we did this

Name: Pull-up Wt - Snatch wt/reps
Arnold: 75# - 24kg/150
Shay: 70# - 20kg/155
Nate: 5# - 16kg / 144
Lorie: 2.5# - 12kg/173
Austin: 12.5# - 12kg/158
Angelina: 5# - 12kg/125
(Brian): 6, 8, 5 - 12kg / 255
(Steph): Negatives - 8kg/211
(Kate): 11, 20, 20 - 8kg/209
(Peggy): 9/4/12 - 8kg/197
(Fran): 12, 13 10 - 8kg/171
(Maria): Band work - 8kg/160
John: DNA - 16kg/274
Mike: DNA - 12kg /240
Jack: DNA - 12kg/200
Frank: DNA - 8kg/201

X-Fit Kids Big Dogs
Skill: Push Jerk
Then...

AMRAP in 15 minutes:
7 Inverted Burpees
7 KTE’s
7 Ball Slams

Jeremy: 6
Mason: 4 2/3
Dylan: 4

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Straight leg deadlift 4x7

Strength WOD
6 Rounds:
3 Jerks (155/105)
6 Chest to Bar Pull-Ups
9 Clapping Push-Ups

Kyle
Mike
Laurie
Bang Bang
Derek
Nick B

Skills class
Choose Your own Adventure

Skills WOD
Build your own AMRAP in 10 minutes
Couplet or Triplet

John
Frank
Jack
Mike

WOD 1/29/2011

6 Rounds
Every 3 minutes
Max Unbroken Heavy KB Swings
AND
Max KTEs

Name: KB Wt. / KB swings / KTE's
Fisher: 70# / 77 / 40
Troy: 24kg / 153 / 36
Tara: 24kg / 87 / 61
Johnny M: 24kg / 69 / 56
Stacy: 20kg / 90 / 32
Angelina: 20kg / 80 / 58
Nate: 16kg / 159 / 33
Dylan: 16kg / 106 / 32
Lorie: 16kg / 101 / 42
(Jarah): 20kg / 91 / 29
(KJ): 20kg / 72 / 54
(Jenn B): 16kg / 148 / 60

UFC Party at Troy and Kelly's!

UFC 126 Fight Party at the Barron's
Date: Feb. 5, 2011
Time: 6:30 pm (fights start at 7:00)
Where: Roxborough (ask Troy and Kelly for directions)
Who: All the cool people
Bring: We will have a keg. Non-paleo snacks are welcome.
Dress Code: Fabulous - Strictly enforced by Chase Hackett (so we're supposed to wear pegged jeans or shorts that are too small for us?)

WOD 1/28/2011

Daily WOD
1 RM Turkish Getups (must do with both sides)
Row for max wattage
4 cycles
Score is cumulative watts

JZ: 24kg / 770
Terry: 34kg / 686
Carrie: 30# / 455
Maria: 25# / 371
Peggy: 20# / 344
Steph: 15# / 299
Heather: 10# / 289

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. No Kip Hanging Wipers 3xAMRAP

Strength WOD
Run 800M
Rest 3 Min
Row 500M
Rest 3 Min
Run 400M
Rest 3 Min
Row 250M

Lesyn
Kyle
Johny
Angelina
Jeff
Jeremy M.

Skills Class
3x10 ring rows in addition to warmup
Pullups and Variants
Discuss Training Loads
Deadlift
Ball Slams
Wall Balls

Deadlift - work to a 5rm with perfect form

Skills WOD
AMRAP 8 Minutes
10 Wall Balls
10 Ball Slams

John
Jack
Frank
Jeremy C

WOD 1/27/2011

As a Team of 2 Complete:
"Lumberjack 20"
20 Deadlifts (275,205,185/185,137,123)
Run 400m
20 KB swings (70lb,24,20/20,16,12)
Run 400m
20 Overhead Squats (115,95,75/75,63,53)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 lbs each hand)
Run 400m

(As a team choose one of the three weight categories, your team must be in only 1 of the three categories. Not heaviest weight for Deads and lightest for O-squats and medium for swings. Only exception is for a Male/Female team, where a male could be a mid and female heavy, or any combination of the sort. Therefore you should only need 1 piece of equipment per team, per exercise, unless you are a Male/Female team. )
Alternate reps 1-1, all runs are done together.

Joel/Marc: 27:15 - 2nd category
Laurie/Charlie: 27:22 - 3rd & 1st category
Tara/Erlinda: 29:43 - 2nd category
Arnold/Shay: 33:13 - 2nd category
Deano/Derek: 33:53 - 2nd category
Tim/Jenn C: 34:49 - 3rd category
(Lorie/Dani): 27:56 - 1st & 2nd category and OFP :o)
(Kim/Angelina/Erin): 38:24 - 3rd category

Cruz Takes the Gold!

Just wanted to congratulate my main man Cruz on taking the Gold at a recent Judo tournament here in Colorado. Way to go brother! We are all really proud of you!

WOD 1/26/2011

Daily WOD
Squat Cleans/Hang Squat Cleans @ %85 1RM
Kettlebell Swings 16/12

1 clean and 7 swings On the Minute every Minute for 15 Minutes. Incur a penalty for every rep you miss each minute and run a 100M penalty for each missed rep.

Jason: 225#
Charlie: 225#
Wade: 135#
JZ: 135#
Brian: 135#
Jeremy: 125#
Terry: 115#
Troy: 115#
Tara: 100#
The Mac: 95#
Alan: 95#
[Erlinda]: 93#
Laurie: 85#
Kelly: 83#
Peggy: 83#
Stacy: 77#
Jarah: 75#
Carrie: 73#
Nina: 73#
Kim: 63#
Barbie: 55#


Strength Class
A. Press %75x5,%85x3,%95x1+
B1. Dumbell Bench Press 3x15
B2. Ring dips 3xAMRAP
(No rest between B1 and B2 this is a true super set.)

Strength WOD
With a partner, accumulate as many points as possible in 20 minutes.
Squats - 1 point
Push Ups - 2 points
Burpees - 3 points
Alternate partners w/each partner working every 2 minutes.

Leslyn
Jeff
Kyle

Kyle/Nick
Derek/Jeff

CrossFit Littleton Kids - Big Dogs
You guys will join the open class with Kyle tonight.

Med Ball Cleans
Dylan
Cole
Mason
Matt

Skills Class
3x10 Ring Rows in addition to warmup

Frankenstein Squat
Front Squat
Clean

WOD
3 Sets Resisted Sprints

Austin
Maria
Jodie
Jack
Mike
Erin
Jay
Frank

WOD 1/25/2011

20 Minute AMRAP
50 Singles
15 Situps
15 Squats
15 Stationary Lunges

Do in two heats and partner up. Partner has a watch to time your rounds. Try to match the time on all your rounds i.e. pace yourself. Score is a cumulative plus minus the round times. Your will set the baseline with your first round time so try and choose a pace that is solid but that you think you can maintain for 20 minutes.

Take absolute value of difference from one round to the next and add to score. Perfect score is 0. Going faster on one round does not offset going slower in another.

This workout is aimed at helping you guys find a steady aerobic pace in order to help you with your Burpee Helen time for the finals. FYI!

Name: Rounds - Score
Marc: 13 1/2 - 0
Barbie: 10 1/4 - (1)
Laurie: 10 - (2)
Angelina: 11 3/4 - (4)
Heather: 7 1/2 - (9)
Maria: 13 1/4 - (12)
Joel: 12 1/4 - +4
Nick: 9 - +8
Corene: 9 - +15
Charlie: 9 3/4 - +21
Tara: 12 - +32
KJ: 9 1/2 - +35
Steph: 5 1/4 - +42
Jeff: 10 - +48
Bang Bang: 10 3/4 - +58
Fisher: 9 - +63
Jenn: 9+ - 73
Terry: 9 - +78
Wade: 9 - +121
Tim: 6 - 209
(Jen B): 10 - (10)
(Lorie): 12 3/4 - (15)
"G": 12 - ?
Jarah: 10 - ?
Kate: DNA

Discounted 2011 Colorado State Park Passes

"I thought some CFL members might be interested and maybe it could be posted on the blog.

I can get discounted State Park Passes- $56 instead of $70 (and maybe another 5% off depending on the amount of people who go in on it). If CFL members are interested, they need to get me a self addressed and stamped envelop (unless there is a place at CFL I can leave it for them) and a check for $56 made out to me. (Discounts only work when one check is given to the park service, so I have to collect the individual checks and write a large one.)

I'll need the money and order by Feb 11th. I get the passes in March.
Kate"

1/24/2011

Daily WOD

Kelly’s Big 40th B-day WOD

4 rounds
10 Pull Ups
10 Box Jumps 24/20
10 KB Swings 24/16
10 Air Squats

Happy Birthday Kelly!

John: 5:14
Marc: 5:44
Barron: 6:27
Tara: 6:36
Jason: 6:38
Wade: 6:59
Jeff: 7:21
Erlinda: 7:26
Dean-O: 7:28
Angelina: 8:03
JZ: 8:08
Terry: 9:29
Fisher: 9:45
Derek: 11:07
Shay: 11:16
(Kelly): 6:32
(Kim): 6:49
(Peggy): 7:07
(Jarah): 7:36
(Deb): 7:37
(Josh): 8:22
(Stacy): 8:23
(Maria): 8:34
(Lorie): 8:34
(Brian): 8:49
(Nick B): 8:59
(Carrie): 9:03
(Dani): 9:38
Ian: 5:11 - S.T.

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Weighted side lunges 3x5 each leg 10 total alternating sides
C. Front lever negatives 3x3

Strength WOD
Ball slams
Big box jumps
1 on the first minute, 2 on the second, 3 on third .......until failure

Jeremy
Liz
Mike
Kyle
Bang Bang
Fisher
Jeff

X-Fit Kids Big Dogs
Skill: Push Press
7 rounds:
9 Push Press
12 Sit-Ups
15 Squats

Matt: 9:41
Jeremy: 9:43

Skills Class
3x10 Ring Rows in addition to warmup
Overhead Squat
Hang Power Snatch
Situp
Pushup
Discuss Scaling WODS

HPS singles for Technique

Skills WOD
5 Rounds 12 minute cut off
5 Overhead Squats
10 Pushups
15 Situps

Mike
Jack
Lucke
Amie
Frank
Jay

Brian & Adam Win Big!

Coach Andres with the Champ!

I wanted to send a huge congratulations to Brian Camozzi and Adam Stroup who both made their fighting debuts last night at Red and Jerry's. These guys represented themselves and Factory X, CFL and Front Range BJJ in true style bringing home 2 wins!

Brian fought Muay Thai winning by decision after three rounds and Adam won by guillotine submission in the first round. All that hard work paid off and we could not be happier for them or more proud.

WOD 1/22/2011

10 Rounds for time:
5 Dead Lift (225/153)
10Push-ups
15 Double Unders

Peter: 9:23
Arnold: 15:33
Jenn C: 21:46
(Grace): 11:39
(LoriE): 11:57
(Jarah): 14:22
(Kate): 14:51
(Laurie): 15:03
(Troy): 15:45
(Jen B): 16:12
(KJ): 16:44
(Kyle): 16:59
(Bang Bang): 17:12
(Dani): 19:24
(Angelina): 21:55
(Deborah): 27:05

CROSSFIT LITTLETON KIDS
FITNESS ASSESSMENT
1/22/2011
Max Reps to be completed in One Minute

Name- Push-Ups, Burpess, Squats, 100/200* Meter Run
Alex- 12, 19, 41, :26
Annika- 28, 13, 29, :26
Brooklyn- 34, 16, 53, :26
Bryson- 21, 15, 41, :25
Cole- 31, 17, 46, :38*
Cole B.- 26, 21, 57, :22
Dalton- 27, 21, 54, :31
Devlyn- 33, 19 ,55, :23
Dillon- 49,23, 47, :37*
Jeremy- 53, 28, 57, :37*
Maddox- 44, 23, 55, :24
Mason- 40, 25, 57, :36*
Matt- 32, 17, 57, :42*
Nathaniel- 26, 19, 45, :22
Quinn- 34, 16, 50, :29
Wyatt- 21, 20, 7 :54

New Classes at CFL!

Some of you will be pleased to know that starting next week we are taking the 6:30 Tuesday/Thursday Oly slot and converting it to the Daily WOD. This class will have rotating instruction (Chappy, Jason, Kyle).

For now, the Saturday class will remain in place and you can still refer to the Oly Calendar to see if the class is covered that week or not.

It has been our observation that although the trainers would like to have a standardized Oly curriculum, the clients generally prefer the Open WOD - which is fine.

We hope you enjoy the additions. We're doing our best to make additions/changes to the schedule based client interest and what you guys actually show up for.

For those of you that are bummed about the loss we apologize. As our gym grows and legitimate interest in the Olympic Lifts further develops, we can implement more Oly options.

Thanks!

1/21/2011

Daily WOD
5x3 Pistols each side

10,9,8,7,6,5,4,3,2,1
Thrusters (95/65)
KB Swings (24/16)
STS (24/16)

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Turkish Get up Situps 3x15

Strength WOD
5 Rounds:
5 Wall Walks
10 Dumbell Split Cleans
15 Light Overhead Kettlebell Squats

Skills Class
Two handed KB Swings
Russian and American
One Hand KB Swings
KB Snatch
KB C&J
Side to Side
Goblet Squat

Skills WOD
AMRAP 8 Min
10 American KB Swings
10 Goblet Squats
10 Side to Sides

New Stuff!

We have some new gear in for you guys from Performance MMA. We tried to pick stylish products for you that are also great for CrossFitting in. Shorts, T's etc. will be rotated periodically. The proceeds help Troy and Kelly and their family, whom we all know and love. Also, we are using our percentage to build funds for a CrossFit Littleton Gear order. More skull KB T's, a different kind of hoodie and new designs too. Also, we have a number of the CFL cotton hoodies available.

Let Kyle or Ian know if there is something you'd like to purchase. If we don't have your size stocked we can get it the same day or the next day for sure (no shipping).

Thanks!

Upcoming Events...

Here are some non-"CrossFit" upcoming events that the gym will be involved in as a team:

18 Hours of Fruita (Endurance Mountain Biking) Friday May 6th & Saturday May 7th

Tough Mudder Saturday June 25th and Sunday June 27th

Warrior Dash August 20th & 21st

Come out and participate!

Paleo Banana Bread

Paleo Banana Bread

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries (Optional)


Directions:
- Heat oven to 375 degrees
- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
- Use Olive Oil as needed to grease the pan and/or muffin tray
- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
- Store in the refrigerator for longer lasting muffins

Ok, so it's mostly Paleo. Enjoy! Thanks Lorie!

ATTN. Parents of Crossfit Kids

Parents of Crossfit Kids,

On Saturday January 22nd The kids will be doing a physical assessment. This will be the assessment that the kids do every few months in order to gauge improvement. It is important that as many of the kids come on Saturday as possible.

Thanks CFL Staff.

WOD 1/20/2011

Press
5x5

3 x AMRAP
Dead Hang Pullups

Then...

Tabata
Double Unders

Name: Press Wt - Pull Up reps - DU - low/high
Wade: 165# - 23 - DNA
Dean: 125# (PR!!) - 20 - 7/20
Corene: 83# - 3 - 4/12
Jenn C: 80# - 10 - 8/13
Alan: 77# - 14 - 4/16
Tara: 75# - 19 - 4/10
Arnold: DNA - 21 - 7/13
(Tim): 95# - 21 - 0/2
(Steph): 75# - 15 - 5/5
(Lorie): 60# - 5.5 - 8/11 -- KB Swings 12kg for DU's
(Dani): 60# - 13 - 11/24
(Stacy): 55# - 20 - 0/3 -- FIRST DU EVER!!!
(Kate): 55# - 17 - 0/4

WOD 1/19/2011

Daily WOD
AMRAP 8Min
10 Renegade Rows (you choose your DB weight)
10 Box Jumps (24/20)

Rest 5

AMRAP 8 min
10 Burpee to Pullups (bar six inches above standing reach)
20 Squats

Score Total rounds

Name: DB Wt / Total Rnds
Jeremy: 30# / 10 1/2
Joel: 30# / 9 1/2
Arnold: 30# / 9
Wade: 25# / 7
JZ: 25# / 7
(Kim): 10# / 9 1/2
(Kelly): 15# / 9 1/2
(Laurie): 15# / 9 1/2
(Brian): 20# / 9
(Erlinda): 15# / 9
(Stacy): 15# / 8
(Lorie): 15# / 7
(Peggy): 10# / 7
(Carrie): 5# / 6

Strength Class
A. Press %70x3,%80x3,%90x3+
B. Split Squat 3x7@32x1

Strength WOD
2009 Mountain States Regional Workout:
3 rounds:
10 C2B’s
10 Front Squats 165/103
10 Burpees

Kyle
Derek
Bang Bang
Tara
Fisher

CF Kids Big Dogs
Skill: Med Ball Squat Cleans
WOD:
Tabata KB SDLHP, STS, Tuck Jumps, Sledge Hits

Dylan: 62
Jeremy: 60
Matt: 58
Mason: DNF

Skills Class
Press and Variants
Thruster
Reverse Burpees

WOD
AMRAP 10 Min
10 Thrusters
5 Reverse Burpees

Jack
Mike
Jay
Frank
Amie

Thanks...

I mentioned to the 5PM class how Kate did a lot of work this weekend for us. She took our rowers, replaced handles, computers, dampers etc. and serviced the machines. She also generously donated 2 rowers for the Baseline workout today. Thanks Kate! We really appreciate it.

Also, I wanted to thank everyone for such a great turnout at Burpee Helen last week. You guys really rallied for that and made it a blast. The finals are gonna be awesome!

WOD 1/18/2011

Snatch Balance
3x5

then...

21-18-15-12-9
Toes to bar
Wall Balls
Tuck Jumps

Name: SB Wt / WOD Time
Marc: 115# / 9:26
Ian: DNA / 9:29
Joel: 95# / 10:43
Angelina: 65# / 12:00
Charlie: 139# / 14:03
Tara: 77# / 14:15
Jenn C: 75# / 14:28
Alan: 85# / 14:28
Deb: 55# / 15:53
Terry: 85# / 16:07
Kyle: 85# / 16:32
Maria: DNA / 18:45
Fisher: 95# / 24:58
(Wade): DNF / 11:28
(Barbie): 55# / 12:03
(Steph): 43# / 13:03
(Leslyn): 25# / 13:42
(Kate): 33# / 13:46
(Heather): 33# / 14:36
(Erlinda): 48# / 16:33
(Fran): DNA / 19:46

WOD 1/17/2011

Daily WOD
“Baseline”
500mRow
40 Squats
30 Situps
20 Pushups
10 Pullups

Jeremy C: 3:55
Joel: 4:01
John K: 4:04
Barron: 4:12
Wade: 4:35
Shay: 5:00
Angelina: 5:24
Terry: 5:32
Derek: 5:53
JZ: 6:28
(Maria): 5:02
(Kelly): 5:17
(Jarah): 5:27
(Kim): 5:30
(Peggy): 5:35
(Kate): 5:48
(Laurie): 5:58
(Lorie): 6:03
(Stacy): 6:22
(Fran): 7:01
(Hal): 7:16
(Carrie): 7:20

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. Clean set up Deadlift 3x10

Strength WOD
Resisted 40m sprintsx10

Kyle
Thunder
Jeremy
Big Mike

Skills Class
Scapular Depression and Retraction
Ring Rows
Pushup
Bench Press
Spotting and Being Spotted
Burpees

WOD
3x10 Bench Press
Tabata Burpees

Frank
Lucke
Jack
Jay

WOD 1/15/2011

“KGB”
4 rounds:
5 Russian Step Downs Per Side
5 Handstand Pushups
30 Double Unders

Fisher: 18:49
(Lorie): 6:20
(KJ): 8:34
(Kim): 8:38
(Jeff): 9:41
(Corene): 9:42
(Laurie): 10:44
(Terry): 10:49
(Angelina): 10:50
(Tara): 12:12
(Kate): 14:00

(Jen B): DNF - Damn Calves!

Antics from Chappy and Nina's Housewarming

Troy breastfeeds Maddox

Chase beds Chappy

WOD 1/14/2011

Daily WOD
Front and Back Levers

7,6,5,4,3,2,1
Thrusters 95/55 and
Inverted Burpees

Jen C: 6:00
Carrie: 7:23
Laurie: 8:46
Shay: 8:59
JZ: 12:03
(Peggy): 5:26

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
Student pick. You will come to a consensus of what 2 accessory lifts compliment the deadlift and a rep scheme for them.

Strength WOD
“Tabata Randy”
75 Power Snatch #75/50
Power snatch for 20 on 10 off until you reach 75 reps. Score is # of tabata cycles it takes to hit 75 reps.

Jeff
Erlinda
Angelina
Jeremy

Skills Class
KTE
Turkish Getup
Overhead Squat

3xAMRAP KTE
3RM Overhead Squat

Lucke
Jay
Austin
Marie
Frank

5PM Class Registration

Ok peeps, let's try this again. Go over to the "Mind Body Client Log-In" on the right hand side of the blog just below the Burpee Helen Doc. Click it, and when you get to the classes page click forward to the week starting 1/17. Click the "Sign Up Now" button by the 5PM class on Monday or Wednesday and see if you can register - assuming you are actually coming to class.

Post in the comments if you are having problems.

Thanks!

WOD 1/13/2011

500FT (15 lengths of the gym) Med Ball Broad Jumps (20/12)
150 ½ Moons (20/12)

Break up how you like

Tara: 8:44
Jen C: 11:15
Shay: 11:19
Nick: 11:34
Dean: 11:54
Kate: 15:38
(Kyle): 8:56 - 12#
(Lorie): 12:56 - 1000 one leg singles for BJ
(KJ): 16:04 - 1000 singles for BJ

WOD 1/12/2011

What an AWESOME day here at CFL. Thanks everyone for participating. See you again in March Burpee Hell-en

“Burpee Helen”
Advanced Men
35 Burpees
21 KB Swings (24)
12 Pull-Ups

Advanced Women
35 Burpees
21 KB Swings (16)
12 Pull-Ups

Intermediate Men
27 Burpees
21 KB Swings (20)
12 Pull-Ups

Intermediate Women
27 Burpees
21 KB Swings (16)
2x Jumping Pull-Ups (wrist height)

Beginner Men
19 Burpees
21 KB Swings (16)
2x Jumping Pull-Ups (wrist height)

Beginner Women
19 Burpees
21 KB Swings (12)
2x Jumping Pull-Ups (elbow height)

Skills Class folks are invited to come to any other regular class today (besides skills class) and participate in this event! A coach can help you choose an appropriate category.

Skills Class
Shoulder Mobilization
Frankenstein Squat 5 rm
Front Squat Rack Position
Ball Slams
Double Unders

WOD
4 Rounds
10 Ball Slams
20 Double Unders

BURPEE HELL-EN
Advanced Men
Marc: 12:47
Jeremy: 14:40
Thunder: 16:38
Charlie: 16:40
Barron: 17:11
Bang Bang: 18:15
JZ: 20: 15
Big Mike: 20:23
Derek: 22:56
Nick B: 24:01
Shay: 24:29
Jerky: 25:31

Advanced Women:
Tara: 14:56
Erlinda: 17:00
Jenn C: 17:33
Corene: 22:27

Intermediate Men:
Jay: 11:35
Mike: 16:58

Intermediate Women:
Angelina: 12:20
Kelly: 13:03
Maria: 13:28
Jen B: 14:21
Kate: 15:34
Jarah: 16:19
Fran: 17:11
Carrie: 17:33
Stacy: 18:19

Beginner Men:
Austin: 14:44
Mac: 15:50
Jeff: 15:59
Kyle: 17:06

Beginner Women:
Peggy: 9:11
Rachel: 11:35
Barbie: 14:31

Others:
Lorie: 17:00 - 19 burpees/21 12kg swings/regular pull ups

SKILLS CLASS
Jack
Erin
Mike

WOD 1/11/2011

4x4 High Bar Back Squat
Then

Five rounds for time of:

30 Double-unders
30 Sit-ups
30 Squats

Name: Sqt Wt / WOD Time
Marc: 275# / 10:37
Maria: 121# / 12:48
"G": ? / 13:35
Richie: ? / 14:52
Kyle: 175# / 15:22
Angelina: 120# / 16:18
Jarah: ? / 18:40
KJ: 135# / 19:44
Corene: 135# / 20:02
(Heather): 68# / 14:07
(Barbie): 120# / 15:48
(Charlie): 295# / 16:18
(Steph): 121# / 16:52
Wade: 315# / DNA

WOD 1/10/2011

A big Congrats to Tara on her 2x Bodyweight Deadlift

Daily WOD
AMRAP 20 Minutes:
Choose 1 KB
20 KB Swings
10 Pullups
20 Goblet Squats
10 Pushups

Strength Class
Monday
A. Squat %65x5,%75x5,%85x5
B1. Lunges 3x12 total (From barbell racked on back)
B2. Floor Wipers 3x12

Strength WOD
3 rounds With a Vest
100ft sprint(down, back, down) 21 pullups 21 pushups
Rest between rounds. On rounds 2 and 3 you will incur a penalty for every second you are slower than the previous round. Total your # of penalties at the end of the WOD and perform one Burpee to wall ball shot per.

Skills Class
Scaling
Pullups and Variants
Kipping
Pushups
Situps
Lunges

WOD
12 Minute AMRAP:
5 Pullups
10 Lunges
5 Pushups
10 Situps

DAILY WOD
No Pic / No Scores = Blame Ian

STRENGTH CLASS
Jeff
Johny
Tara
Derek
Thunder

SKILLS CLASS
Mike
Johnathon
Austin
Jack
Lucky

Factory X Fights coming up!

"FactoryX fighters, Brian Camozzi and Adam Stroup, will be making their debuts on January 21st at Red & Jerry's. Tickets are available at factoryX. Please come support them...18 days and counting!!"

Please do go down and support these guys, they have worked hard and they are our teammates!

WOD 1/8/2011

4 rounds:
400M Run
10 Burpees
20 KB Snatches (24/16)

Arnold: 24kg / 16:57
Charlie: 24kg / 18:30
Jenn C: 16kg / 18:30
(Troy): 16kg / 19:26
(Fisher): 16kg / 23:13
(Kyle): 12kg / 17:00
(Terry): 12kg / 18:08
(Stacy): 12kg / 19:37
(Mason): 8kg / 13:15
(Matt): 8kg / 14:15
(Angelina): 8kg / 15:54
(Cole): 8kg / 16:20
(Jarah): 8kg / 17:36
(Jen B): 8kg / 18:03
(Barbie): 8kg / 18:57
(Kate): 8kg / 20:51

Friday 6:30

There will be a 6:30 crew tonight for those interested...

WOD 1/7/2010

Daily WOD
50 Turkish Get-Ups

For load not time.

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Good Mornings3x12
C. Knees to elbow 3x12 (Minimal Kip)

Strength WOD
KB Fran

21-15-9
KB Thrusters (24/16)
Pullups

Skills Class
Pose Running
Clean

WOD
800M Conditions Permitting
Otherwise 50 DUs

DAILY WOD
Ian: 70# (Nice to see you on the board Ian!)
Tara: 20kg
Jeremy: 40#
JZ: 16kg
Fisher: 16kg
Robyn: 12kg
Kelly: 20#
Kate: 8kg
Laurie: 8kg
Jarah: 8kg
Carrie: 12.5#
Peggy: 10#

STRENGTH WOD
Bang Bang
Jeff
Angelina
Arnold (Love the Smile with those big balls!)

SKILLS CLASS
Jack
Mike
Jodi
Johnathon

Schedule Additions Etc.

Starting Monday January 17th we have some additions to the schedule on Monday and Wednesday:

A 5:45 class will be added to the schedule. It will be 45 minutes long. The 5PM class will also go to 45 minutes and be capped at 12 people.

Standby, we are working on the glitches for signing up and then we will have you guys test it...

Please try this now so we can sort out any technical difficulties if you are a 5PM person. If you register for the class you need to make it or your fellow gym members will be pissed. These four classes will be down and dirty - a quick warm up followed by a relatively simple metcon.

Also, we are dividing the kids class into Big Dogs & Little Tykes. The Big Dogs meet from 5:45-6:30 and the Little Tykes will stay at 5PM but the class is now shortened to 45 minutes in length.

Lastly, Parents, please make sure you are sending your Little Tyke or Big Dog with their own drinking water. It's not good to exercise and refrain from drinking!

Thanks!

WOD 1/6/2011

Colorado Open 2010 WOD
In six minutes perform AMRAP Back Squats (225/153) (153/103) (103/73)
AMRAP Pull-Ups

3 minutes of Back Squats followed by 3 minutes of Pull-Ups. Post total reps. Please don't "game this" go hard on the backsquats and the pull-ups

Name: Wt / Reps
Johny: 185# / 64
Fisher: 157# / 61
Kyle B: 105# / 60
Tara: 103# / 67
Jenn C: 103# / 53
Corene: 95# / 52
Angelina: 83# / 53
(Charlie): 225# / 70
(Mac): 135# / 51
(Tim): 115# / 53
(Stephanie): 75# / 70
(Erlinda): 73# / 97
(Barbie): 73# / 80
(Heather): 65# / 44
(Kate): 63# / 107
(Lorie): 1 leg step ups/ 61 - blue band pull ups (Kub Made me!)

CrossFit in the Wall Street Journal

Jeff sent me this article today...

WOD 1/5/2011

Daily WOD
Double AMRAP in 7 minutes
10 Box Jumps
6 Pushups
5 minutes rest
10 Squats
3 Dead hang Pullups

Strength Class
A. Press %40x5,%50x5,%60x5
B. Perfect Push Ups @41X0 3xAMRAP

Strength WOD
Get on Board. Find one thing or multiple on the achievement board and go after it.

Skills Class
Deadlift
Press and Variants
Situp

Skills WOD
Work to 5 RM Deadlift with perfect form

Reminder to the parents of Crossfit Kids..... Please send your Kids with water to class. Thanks.

DAILY WOD

Jeremy: 32

Joel: 26

Jason: 21

Wade: 19

Tara: 17

JZ: 15 1/2

(Kelly): 23 1/2

(Erlinda): 23 1/2

(Charlie): 22

(Angelina): 21 1/2

(Barbie): 20 1/2

(Peggy): 20

(Jarah): 19 1/2

(Kim): 19 1/2

(Josh): 19

(Stacy): 19

(Jen B): 19

(Laurie): 18

(Terry): 17 1/2

(Carrie): 17

STRENGTH CLASS

Kyle

Mike

Johny

Jeff

SKILLS CLASS

Amie

Austin

Maria

Mike

Jay

Jodie

WOD 1/4/2011

Another Crushing Hero WOD.

Great Job Everyone

DT
Five rounds for time of:
(12) 155/103 Deadlift
(9) 155/103 Hang power clean,
(6) 155/103 Push jerk

Only 1 bar may be used.

DAILY WOD

Jason: 10:32

Charlie: 14:26

Arnold: 15:18

Marc: 15:38

Barron: 17:05

(Maria): 4:53

(Wade): 6:04

(Lorie): 6:07

(Nick): 6:32

(Erlinda): 6:40

(Angelina): 6:48

(Tim): 8:08

(Mac): 8:26

(KJ): 8:37

("G"): 8:38

(Dani): 8:52

(Stephanie): 8:52

(Joel): 9:18

(Brian): 9:37

(Jarah): 10:01

(Heather): 10:12

(Jenn C): 10:24

(Richie): 11:32

(Kim): 11:42

(Tara): 11:56

(Derek): 17:06

(Kyle): 17:33

Thunda: DNF

OLY CLASS

Laurie

Jason

Chappy/Nina Party

Nina and Chappy are having a Graduation/House warming party on Saturday January 8th @7:00
Address- 9126 W. Monticello Pl. Littleton CO. 80128
Everyone is invited Snacks and Keg provided

WOD 1/3/2011

Daily WOD
Choose one KB
3 rounds
30 KB Swings
20 Goblet Squats
10 KB Clean and Jerks

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Turkish get ups 5x5 each arm

Strength WOD
FGB style 3 rounds 60 seconds at each station 60 seconds rest between rounds
-Alternating sledge hits
-Power Snatch 135/90
-Box Jumps 28/24
-Ring push ups
-Weighted med ball sit ups 20/12

Skills Class
Press and Variants
Ring Dip
Body Row
Lunges and Variants

WOD
5 rounds:
5 Ring Dips
10 Body Rows
15 Stationary Lunges

DAILY WOD
Name: KB Wt / Time
Marc: 24kg / 9:15
Jason: 24kg / 9:19
Arnold: 24kg / 11:42
Hal: 24kg / 12:09
Terry: 20kg / 9:41
Jeremy: 20kg / 9:41
Chase: 20kg / 13:46
Jeff: 20kg / 15:17
JZ: 20kg / 16:09
Tara: 16kg / 10:15
Kelly: 12kg / 6:52
Peggy: 12kg / 7:56
Angelina: 12kg / 8:28
Jarah: 12kg / 8:58
Steph: 12kg / 11:44
Franie: 12kg / 12:42
Stacy: 12kg / 12:45
Nina: 8kg / 9:32
Carrie: 8kg / 10:07

STRENGTH CLASS
Joel
Kim
Derek
Lorie
Jen B
Jon
Kyle

SKILLS CLASS
Jay
Jack
Kate
Jodi
Amie
Maria
Austin
Brian