CFL Combine Day

Should have just called today Big Wade day. Nice job Man.

40-yard dash
The 40-yard dash is the marquee event at the combine. It's kind of like the 100-meters at the Olympics: It's all about speed, explosion and watching skilled athletes run great times. These athletes are timed at 10, 20 and 40-yard intervals. What the scouts are looking for is an explosion from a static start.

Bench press
The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the NFL scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.

Vertical jump
The vertical jump is all about lower-body explosion and power. The athlete stands flat-footed and they measure his reach. It is important to accurately measure the reach, because the differential between the reach and the flag the athlete touches is his vertical jump measurement.

Broad jump
The broad jump is like being in gym class back in junior high school. Basically, it is testing an athlete's lower-body explosion and lower-body strength. The athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving.

3 cone drill
The 3 cone drill tests an athlete's ability to change directions at a high speed. Three cones in an L-shape. He starts from the starting line, goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, which is the high point of the L, changes directions, comes back around that second cone and finishes.

Shuttle run
The short shuttle is the first of the cone drills. It is known as the 5-10-5. What it tests is the athlete's lateral quickness and explosion in short areas. The athlete starts in the three-point stance, explodse out 5 yards to his right, touches the line, goes back 10 yards to his left, left hand touches the line, pivot, and he turns 5 more yards and finishes.

Name: 40 / Bench / Vert / Broad / 3 Cone / Shuttle
Kate: 7.6 / 73 x2 / 11" / 62" / 11.1 / 6.4
Tim: 6.59 / 135 x 6 / 15.5" / 65" / 11.4 / 6.2
Jenn C: 6.8 / 103 x 8 / 15.75" / 77" / 9.59 / 5.8
Wade: 6.25 / 225 x 17 / 21.5" / 104" / 7.84 / 4.72
Thunder: 5.75 / 225 x 4 / 25" / 101 3/4" / 8.43 / 4.72
Joel: 5.38 / 225 x 3 / 25" / 82" / 8.28 / 4.94
Derek: 5.57 / 225 x 2 / 21" / 91" / 8.06 / 4.78
Bang Bang: 5.53 / 225 x 2 / 22" / 97 1/2" / 8.53 / 5.1
Lucke: 6.81 / 73 x 13 / 13.5" / 70" / 9.53 / 5.5
Angelina: 6.84 / 73 X 10 / 13.5" / 70" / 9.65 / 5.73
Ian: 5.75 / 225 x 10 / 21" / 97 1/2" / 8.6 / 4.75
Fran: 6.44 / 73 x 1 / 16" / 70" / 9.81 / 5.44
Tara: 6.35 / 103 x 2 / 19" / 86" / 8.72 / 5.41
Fisher: 6.13 / 185 x 2 / 23.75" / 101" / 8.59 / 5.10
Barbie: 6.16 / 73 X 11 / 17.5" / 82" / 9.65 / 6.15
Stacey: 6.84 / 73 x 10 / 14" / 72" / 9.65 / 6.15
Jeff: 6.00 / 135 x 6 / 16" / 89" / 8.91 / 5.22
Charlie: 6.00 / 225 x 13 / 20.5" / 86.5" / DNA / DNA
Jay: 5.60 / 185 x 3 / 21.25" / 100" / 8.19 / 4.79
Jason: 5.19 / 225 x 6 / 24" / 99.5" / 8.44 / 4.97

From Jarah...

Dear CFL,
The support and representation of CrossFit Littleton members last night was truly astounding and so truly appreciated. Chris, Marc and the entire fight team put in countless hours of training and sacrifice to do what they love to do, which is fight and train. Your support of the fighters means so much to Factory X and no matter the outcome of any of our fighter's fights, the intent reamins the same: to do their best always.
Thank you again,
Jarah Montoya =)

WOD 2/28/2011

Daily WOD
Unbroken:
Max Perfect Pushups
Max Dead Hang Pullups
Max Russian KB Swings (24/16)
Max KTEs

Partners count reps. Rest as needed. Make as many attempt as time permits.
Score is total of best attempts.

Strength Class
A. Squat %40x5,%50x5,%60x5
B. 5 x 1 max height box jump with DB's or KB’s in hands(From CF Football.)

Strength WOD
"2 Minute Torture", max reps in 2 minutes of:
Thrusters (75/45)
Pull ups
KB swings
Sit ups
100 M Sprints
Push ups
Power Cleans (95/65)
Row (for calories)

2 minute break between exercises
Lorie: 526
Thunder: 265
Bang Bang - 264
Lucke: 227
Big D: 190

CFL Kids Big Dogs
Skill: Hang Power Clean

25 HPC
25 Burpees
25 Ball Slams
25 Sit-Ups
25 Sit Thru's
25 Push-Ups
25 DU's
25 HPC

Skills Class
Choose your own adventure
John
Amie
Anetta
Jodi
Frank
Jessica

BRING A FRIEND

"Kelly"
5 Rounds
400M Run
30 Box Jump's
30 Wall Ball's

Bring a friend to 9AM, 10AM or 11:30AM. Scaling options will be available to accommodate new folks! See you there!

Arnold: 28:48
Ian: 29:43 - (Is this a new guy?)
Angelina: 33:26
Jarah: 33:55
Erlinda: 36:08
Dean-O: 36:34
Laurie: 37:46
Troy: 38:17
(Rachel): 17:47
(Lisa): 22:58
(Stacey): 24:00
(Dylan): 24:41
(Matt): 24:46
(Momma T): 25:44
(Jeremy): 26:16
(Cole): 28:26
(Mike): 32:00
(Peggy): 33:24
(Kate): 34:06
(Lorie): 34:18
(Fran): 35:05
(Levi): 36:08
(Lucke): 36:49
(Jen B): 37:39

T-Shirt Order

We are ready to take orders for the new style T's Derek designed. Please see this link for your options. All shirts are $30 cash only. There are toddler, youth, women's and men's sizes. The Midnight colors for men and women require a 12 order minimum each so if we don't meet those numbers you'll need to get more people in on it, get more yourself or pick a different color. The ladies shirts are available in 2 colors for the tank and 1 color for the crop-t. That's it. There are 2 tanks and a crop-t for the ladies to try on at the gym. The men's are available in the 3 colors displayed for the T, they are 100% cotton American Apparel.

Also available at the gym is the Inner Chimp shirt shown above (Brinkman Designs). $30 cash.

The order form is on the desktop. Please get your order and cash in ASAP. We'll only wait another week or so before we place the order for the gym.

Thanks!

WOD 2/25/2011

Daily WOD
3 x 10 parallete pushups
5 Rounds:
6 Dead Hang Pullups
6 Heavy Push Presses
12 Air Squats

Jeremy: 115# / 4:43
JZ: 115# / 11:46
(Jenn C): 85# / 4:44
(Laurie): 75# / 7:24
(Kelly): 65# / 5:23
(Peggy): 65# / 6:13
(Carrie): 63# / 8:31
(Jarah): 53# / 5:00


Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. 3x6 Weighted Barbell Overhead Lunges

Strength WOD
5 Rounds:
5 Big Burpee to Box Jumps
3 Cone Drill
5 Power Cleans (75-85% 1RM)
3 Cone Drill

Jeremy
Kyle
Nate

Skills Class
Equipment Treatment
Ring Dip
Overhead Squat
Wall Ball

WOD
8 Rounds
5 Ring Dips
10 Wall Balls

Another Recipe for the Paleo Folks

Paleo Chicken Scallopini Over Spaghetti Squash
Ingredients:
4 skinless, boneless chicken breasts
2 T olive oil
3 cloves garlic, minced
1/2 C almond meal
1 T dried parsley
pinch sea salt and 1 tsp. black pepper
1/2 C sliced mushrooms
2 T capers
2 T lemon juice
1/4 C white wine (or chicken broth)
1 lemon, thinly sliced

Spaghetti squash

Recipe:
Pound chicken breasts pretty thin (about 1/4 inch). Combine almond meal, parsley, salt and pepper in a shallow bowl. Heat olive oil in a large saucepan. Dredge chicken breasts in almond flour mixture. Brown chicken breast in olive oil, about 5 minutes on each side. Remove chicken breasts. In same pan, add garlic and mushrooms and saute until tender (you may need to add a tad more olive oil). Add wine and deglaze pan. Stir in capers and lemon juice. Add chicken breasts back to pan. Place thinly sliced lemons over the chicken pieces, cover, and cook for another 10 minutes. Serve over a bed of spaghetti squash & enjoy a Paleo-friendly Italian meal!

***I probably used about 2 cups of sliced mushrooms!
I have substituted spaghetti squash for noodles and I have been very satisfied. (Kyle)

Shout Outs

I wanted to let KJ and Fisher know that I thought they were particularly awesome yesterday during the 1RM C&J WOD. Both of you have really come so far with your technique on a very tough lift and it shows. Nice work guys!

Also, congrats to Tara, Charlie, Quinn and Kaylin (sp?) on nailing their first Handstand Push-Ups today. Some of you have been working on that for a long time ;).

WOD 2/24/2011

Choose KB
Row 800m
Run 800M
30 KB SDLHP
30 KB Swings
30 KB Snatches

Arnold: 24kg / 11:43
Thunda: 24kg / 12:25
Charlie: 24kg / 12:40
Dean: 24kg / 13:15
Nick: 24kg / 14:17
Jay: 20kg / 10:41
Nick: 20kg / 12:14
John: 16kg / 9:32
Nate: 16kg / 12:04
Mike: 16kg / 12:30
Tim: 16kg / 13:20
Tara: 16kg / 13:52
Frank: 12kg / 11:11
Kate: 12kg / 12:22
Lucke: 12kg / 14:50
Laurie: 12kg / 13:06
Amie: 8kg / 14:41
Stacey: ? / 15:08
(Kyle): 12kg / 12:00
(Angelina): 12kg / 12:54
(Dani): 12kg / 12:43
Corene: IR

Jeff Visits CF Vancouver!

Way to get out there into the extended CF family Jeff!

Parking

Guys, just a reminder, please do not park in front of the Clock business or the Chinese restaurant during business hours. The Clock business closes at 5PM during the week and 12 noon on Saturday but the restaurant is open into the night.

Thanks for your help in working with our neighbors!

WOD 2/23/2011

Daily WOD
Diane
21-15-9
Deadlift 225/135
HSPU

(Jenn C): 4:27
(Nina): 4:28
(Maria): 4:31
(Kate): 5:04
(Peggy): 5:13
(Austin): 5:31
(Corene): 5:42
(Barbie): 5:42
(Lucke): 5:50
(Deb): 5:52
(Kim): 5:54
(Stacy): 5:58
(Terry): 6:07
(Jeremy): 6:11
(Joel): 6:44
(Jarah): 6:48
(Brian): 8:08
(KJ): 8:15
(Tara): 8:20
(Jack): 8:27
(Dani): 8:32
(Lorie): 8:39
(Nate): 8:40
(Carrie): 9:01
(Troy: 9:48
(Jodi): 10:26
(JZ): 11:17
(Charlie): 11:28
(Shay): 11:29

Strength Class
A. Press %75x5,%85x3,%95x1+
B. Sotz Press 3x7

Strength WOD
5 Rounds of
5 Tire Flips jump in jump out sprint 100M

Lucke
Kyle
Nick
Wade
Jeremy
Angelina
Joel
Derek

CFL Kids Big Dogs
Skill 1: Plank Holds for Time

Skill 2: SDLHP

AMRAP in 7 Minutes:
5 Big Box Jumps
7 SDLHP

Jeremy: 2:59 / 10 1/2
Matt: 1:03 / 10 1/2
Dylan: 3:20 / 9 1/2


Skills Class
Body Rows
Pushup
Bench Press
Spotting and Being Spotted
Lunges

WOD
5 Rounds
10 Forward Lunges
10 Backward Lunges
10 Ball Slams
10 Body Rows

Amie
Jessica
Frank

WOD 2/22/2011

What an awesome day!!!! Tons of PR's

1-1-1-1-1-1-1-1-1-1
Clean and Jerk.
That is 10 singles.
Go Big!

Jason: 265# PR
Wade: 225#
Thunder: 215# PR
Derek: 185#
Fisher: 185# PR
Nate: 175# PR
Dean: 175#
Nick: 175#
Jay: 145# PR
Mike: 135#
Kyle: 135#
Tara: 120# PR
Corene: 112.2 PR
Dani: 110.5# PR
Jenn C: 110#
Lucke: 98# PR
Steph: 95# PR
KJ: 87# PR
Barbie: 87# PR
Kate: 85#
(Lorie): 85# PR HPC

Bring A Friend

Bring a Friend this Saturday. Class Times are 9am 10am and 11:30am. Weather permitting we will be doing a benchmark WOD named "Kelly".

CFL @ 18 Hours of Fruita May 6th & 7th

Guys we need to register our team for 18 Hours just to make sure we get a spot. We are planning on an 8 person team but we can do another team if the #'s are there. With 8 people it's $80/Person. Check out the info. for the race here. The event will begin Friday the 6th in the afternoon and go through the night into Saturday the 7th. The course is just over a 6 mile loop, non-technical riding. This should be a lot of fun so if you're in please get cash or a check made out to Ian Starr. Thanks!

P.S.
So far we have Erlinda, Jeff, Ian, Johnny Bang Bang, Terry?, Dean?, Arnold?

WOD 2/21/2011

Daily WOD
800M x 3
3 Minute Rest between runs.

Post your slowest time.

Joel: 3:03
Dean: 3:14
Maria: 3:19
Carrie: 3:34
Peggy: 3:39
Jarah: 3:42
Kyle: 3:53
Jen B: 3:54
Derek: 3:58
Kim: 3:58
Lucke: 4:33
Jack: 4:39
Kiana: 5:14
(Terry): 3:06
(Lorie): 3:57
(Stacy): 4:07


Strength Class
A. Squat %75x5,%85x3,%95x1+
B. 3 pause squats 3x12 (3 seconds at bottom under load and tension.)

Strength WOD
AMRAP In 12 Minutes of one bear crawl down and back, one farmers walk down and back ,one burpee to broad jump down and back, 3 Unbroken ring dips, 3 Unbroken Toes to bar.

Fisher
Jeremy
Arnold
Laurie
Lorie
Kyle
Joel

CrossFit Kids Big Dogs
Skill: Ring Rows/Ring Dips

5 Rounds:
200M Run
12 KB Swings
9 Ring Dips

Dylan: 11:34
Jeremy: 11:48

Skills Class
Box Jumps
Step Ups
Russian Step Ups
Pullups
Kipping

4 Rounds
10 Pullups
10 Russian Step Ups
20 Air Squats

WOD 2/19/2011

3 Rounds
150 Singles
30 Lunges
20 Pushups
10 KTEs

Jeremy: 10:57
Arnold: 12:12
Tara: 13:24
Nate: 14:49
(Kelly): 8:13
(Angelina): 9:24
(Jarah): 9:27
(Laurie): 10:15
(Lucke): 10:20
(Lorie): 10:40
(Jen B): 11:01
(Jenn C): 11:54
(Troy): 12:19
(Jeff): 12:27
(Dylan): 12:28
(Brian): 12:30
(Corene): 12:30
(KJ): 12:34

WOD 2/18/2011

Daily WOD
Find 1RM Deadlift
150 Air Squats for Time

Barron: 350# PR 2xBW / 2:48
Kelly: 205# / 3:00
Peggy: 183# PR / 4:10
Jack: 297# / 4:34
KJ: 185# PR / 5:23
Shay: 347# PR / 5:26


Strength Class
A. Deadlift %70x3,%80x3,%90x3

Strength WOD
100M Run
3 Rounds:
10 O-Squats 115/75
10 Clapping Push-Ups
300M Row

Kyle
Jeremy
(Angelina)

Skills Class
Deadlift
Snatch

Tabata:
Squats
Pushups
Situps

Recipes...

Here is a recipe Corene just shared with me, try it out!

Spicy Coconut Pork Chops
Corene via Kelly Greco @
CrossFit Santa Cruz Central
I'm a coconut lover! I'm convinced you can use coconut to enhance just about any meal! Coconut is wonderful because it can be mild, potent, spicy and sweet! ... A versatile cooking ingredient I just love! It also has wonderful health benefits! It's a great source of energy. As a medium chain fatty acid, it's stored in the liver and ready to use for energy! It boosts metabolism. It's an intestinal healer! And... it helps fight off infections! Hope you enjoy!

Recipe:
8 pork chops
2 T coconut oil
1 yellow onion, sliced
1/2 C coconut milk
2 T lime juice
1 tsp. olive oil
Seasoning:
1/2 C unsweetened, shredded coconut
1/2 tsp. oregano
1/4 tsp. ginger
1/4 tsp. red chili flakes
1/4 tsp. turmeric
1/4 tsp. black pepper
1/8 tsp. cayenne pepper
pinch sea salt

Preheat oven to 375 degrees. Rub a little olive oil over the pork chops. In a zip lock bag add all the seasonings. In a skillet, heat the coconut oil. Add pork chops to zip lock bag and shake to coat pork chops evenly (it may not look like enough seasoning, but it was just enough). Brown pork chops in coconut oil, and place on a baking dish. Add onions to skillet. Saute until tender, adding lime juice to deglaze pan. Add coconut milk to skillet and pour over pork chops. Cover with tin foil and bake for 30 minutes. Serve with your choice of vegetable side. We enjoyed some steamed broccoli!

***I (Corene) did not have shredded coconut on hand, so omitted it from the recipe. It still came out AWESOME and made great breakfast leftovers too!

Also, for those of you that can use a hand with the convenience aspect of trying to eat more "Paleo", check out PaleoPlan.com Recipes and shopping lists for the week! Courtesy of Jen B. She has been using it so talk with her about her experience(s).

Help Jeremy Out

Hello all. As you know nutrition is a very important part of fitness. Jeremy is finishing up case studies this month for his certification program and is going to be offering free evaluations of your nutrition in exchange for logging your food for the next week or so. He needs to evaluate at least 30 people. You don't have to count calories just track what your eating and eyeball the quantity. This is a good practice for all of us from time to time to get a snapshot of where we are at with our nutrition. Email Jeremy directly if you are interested at jeremy@projectfit.com. He will send you a google document with a template for a food log. In order to access this you will have to have a google account. If you need help setting this up Jeremy would be happy to help you. This a is great chance to help him out and get some feedback on your nutrition.

WOD 2/17/2011

Complete as many rounds as possible in 20 minutes of:
30 second handstand hold
30 second squat hold
30 second L-sit hold
30 second chin-over-bar hold

This WOD was stolen from Crossfit Verve and HQ. Thank you to our friends in North Denver and Crossfit.com.

Tara: 7 1/2
Jason: 6 1/4
Lorie: 5
Kyle: 5
Thunda: 3 1/2
Wade: 2 3/4
(Jay): 7 1/4
(Kate): 6 3/4
(Corene): 5 3/4
(Charlie): 5 1/2
(Laurie): 5 1/2
(Dani): 4 3/4
(Jenn C): 4 3/4
(Nate): 4
(Tim): 4
(Rich): 3 3/4
(JZ): 3 1/2

Girl on Girl WOD

Crossfit Littleton Ladies WOD.
Save the date March 5th @ 2:30 pm
Ladies only.
We will be doing a girl named WOD, dressing in pink and playing games
JELLO Shots all around.
Please post on the blog if you can join the fun.

Hoody Sale

For the remainder of February the gym is having a sale on CFL hoodies. Charcoal, Navy and Baby Blue sizes M-2XL. Sorry no smalls. They are very cozy! $25 (40% off).
Get one! And thanks!

WOD 2/16/2011

Daily WOD
5PM
Joint Adult/Kid WOD:
3 rounds -
50 burpees
25 ‘high ten’ interlocked sit-ups
10 ‘low five’ push-ups
100M run

Team Shin Hawk: 12:53
Devlin & JZ: 16:02
Sam & Carrie: 16:19
Alex & Brian: 16:39
Hal & Little D: 16:47
Lorie & Kole: 16:59
Kate & Nathaniel: 17:13
Lucke & Peggy: 17:22
Jarah & Brooklyn: 18:59
Jenn & Bryson: 18:59
Josh & Wyatt: 21:15

5:45PM Hopper
Nate
AMRAP 20
2 MU's
4 HSPU
8 KB Swings 70/20k

(Jeremy): 14 1/3
(Deb): 13 2/3
(Lucke): 13 1/3
(Barbie): 11 2/3
(Fran): 11
(Joel): 10 1/3

6:30PM Hopper
Amrap 20
5 Med ball cleans
10 Pistols
15 DU's

Fisher: 7
(Charlie): 11 2/3
(Troy): 11 1/3
(Angelina): 11
(Laurie): 10 2/3
(Jodi): 9

Strength Class
A. Press %70x3,%80x3,%90x3

B1.Amrap Dips x2

B2. Amrap Dead Hang Pullup's x2

Strength WOD
40M Suicide
21-18-15
DB Hang Split Cleans
DU's
40M Suicide

Anytime you break the DU's you must stop and perform 3 C2B's

Fisher
Kim
Kyle
Nate
Bang Bang
Thunder
Tara
Derek

CFL Kids Big Dogs
Skill: Handstand Stuff

Jeremy's Choice WOD!

Matt: 11:18
Jeremy: 11:21
Mason: 11:38
Dylan: 12:14
Cole 12:20


Skills Class
Back Squat
Spotting and being Spotted
KB Swings and Variants

4 Rounds
10 Russian KB Swings
10 American KB Swings
10 KB Snatches
10KB Clean and Jerks
15 Minute Time Limit

Jack
Frank
Jessica

New T Order Coming

Available in 3T sizes.

This Is available in 3 youth Sizes

Available in 3T sizes.

These totally awesome shirts were designed by our very own CFL Kids Instructor Mr. Derek Couse so make sure and thank him when you see him. They were originally supposed to be for the kids but adults were requesting them. Price will be $30 each. If the prototypes we have available (shortly) do not seem to work for your body type we will refer you to the site and you can pick another shirt if you like. We don't want to have an order with 32 different variations but we also want everyone to be able to get a T if they would like to. The colors above will be the options for the Kids Ts then the Women's followed by Men's. For the Charcoal Men's and Women's there is an order minimum of 12.

WOD 2/15/2011

2 Rounds:
Choose one KB.
10 Burpee to Box Jumps (20/24)
20 KB Swings
10 Backward step Overhead Lunges with KB in Opposite Hand
20 KB Snatches

Jason: 24kg / 6:09
Charlie: 24kg / 8:57
Derek: 24kg / 10:18
Fisher: 24kg / 11:10
Bang Bang: 20kg / 9:31
Jay: 16kg / 6:10
Tara: 16kg / 6:30
Jenn C: 16kg / 6:53
Kyle: 12kg / 6:32
Angelina: 12kg / 6:40
Erlinda: 12kg / 6:45
Jen B: 12kg / 7:23
Laurie: 12kg / 8:33
Barbie: 12kg / 8:24
Fran: 12kg / 9:24
Lucke: 12kg / 9:49
Dani: 12 & 16kg / 12:17
Maria: 8kg / 6:30
(Mac): 16kg / 7:47
(Tim): 16kg / 8:55
(Lorie): 16kg / 13:28
(Kate): 8kg / 7:56
(Stacey): 8kg / 10:09

Attention CrossFit Kids Parents

Monday’s 5:00 Little Tyke’s class will be held at Weaver Park for the kids to enjoy a snow/sledding WOD. Please dress your kid(s) appropriately (boots, gloves, snow pants) as they will be working out in the snow. If they have a sled they can bring, that would be helpful. Coaches will be at the park early (4:45) so feel free to drop the little ones off and still head to CFL for your normal WOD. If you need your child brought back to the gym after the park, let Derek know and that can be arranged.

Derek – 303-913-4057

From CFL - Head east on Coal Mine to Pierce, Left on Pierce, Right on Weaver. Follow Weaver to the soccer fields on the right hand side.

WOD 2/14/2011

Daily WOD

“Chelsea”
5 Pullups
10 Pushups
15 Squats

Each Minute on the Minute for 30 Minutes

Joel: 13 / 23
Dean: 8 / 19
Thunder: 6 / 16
Nick: 2 / 2
(Kate): 30 / 30
(Maria): 30 / 30
(Fran): 30 / 30
(Kelly): 18 / 28
(Nate): 17 / 19
(Austin): 14 / 23
(Jarah): 13 / 25
(Brian): 6 / 24
(Lucke): 4 / 23
(Wade): 4 / 16
(JZ): 3 / 12
(Peggy): 3 / 23
(Kim): 2 / 24
(Carrie): 1 / 25

Strength Class
A. Squat %70x3,%80x3,%90x3
B. Overhead Squat 1,1,1,1,1
C.Weighted Walking Lunges 2x12 (6 each leg)

Strength WOD
"The Chief"
5 Rounds of 3 Min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*1 min rest between each round

Corene
Kyle
Mike
Jeff
Fisher
Tara

CrossFit Kids Big Dogs
Skill: Power Snatch

WOD:
50 Power Snatches
50 Pull-Ups

Jeremy: 25# / 6:12
Matt: 33# / 6:25
Dylan: 33# / 8:11
Johnny Mac: 67# / 9:59

Skills Class
Frankenstein Squat
Front Squat Hand Position
Press and Variants
Thruster
Dropping and Bailing Out
Dead Hang Pullups

WOD
Thrusters and Deadhang Pullups
10,9,8,7,6,5,4,3,2,1 15 Minute Cutoff

Mike
Jessica
Jack
Frank
John

WOD 2/12/2011

Slow Windmills 3 sets of 5

12,10, 8, 6, 4, 2
Wall Ball 20/12
Hands Off the Floor Pushups

Mason: 3:05
Thunder: 3:24
Dylan: 3:59
Jeremy: 4:04
Matt: 4:19
[Tara]: 4:28
[Jenn C]: 4:33
Fisher: 4:35
Angelina: 5:37
Nate: 5:38
Jen B: 5:43
[Corene]: 6:07
(Jarah): 3:31
(Troy): 4:30
(Lucke): 4:55
(Brian): 5:07
(Jeff): 5:13
(Fran): 6:16

WOD 2/11/2011

Daily WOD
Muscle Up Technique & Transitions

then...

Partner WOD:
KB Squat Swings
Med Ball Run
On the minute every minute for 12 minutes. Will explain in class!

Carrie/Fran: 125
Peggy/Jodi: 117
(Kelly/Lorie/Jarah): 306

Strength Class
A. Deadlift %65x5,%75x5,%85x5
B. 3x L-Sit Holds for time

Strength WOD
25 Ball Slams (20/12)
3 rounds:
99FT Weighted DB Crawl
99FT Med Ball Broad Jumps (20/15)
25 HPC (95/65)

Angelina

Skills Class
Turkish Getup
Deadlift
Side to Side

WOD
20 Getups for Warmup

3x5 Deadlifts

then

150 Air Squats for Time

15 Minute Cutoff

Johnathon
Jack
Jessica
Frank
Mike

So What Brothers

Brian Dewald's Band, the So What Brothers, are playing at the Columbine Lounge on Feb 19th. Come enjoy a good time and good Music with your fellow Crossfitters.

WOD 2/10/2011

Jason’s 25th Birthday WOD
5 HPC
25 DU
5 Power Cleans
25 Ball Slams 20/12
5 HSC
25 Pull ups
5 Squat Cleans
25 Squats
5 C&J

#165,135,115/103,90,75
1 bar 1 weight

HAPPY BIRTHDAY J!

[The Jason]: 185# / 10:03
Charlie: 165# / 13:20
JZ: 115# / 12:48
Tara: 103# / 11:54
Jenn C: 85# / 9:05
(Nick): 115# / 9:13
(Nate): 115# / 11:15
(Mac): 95# / 11:49
(Corene): 65# / 10:03 - thought it was 75# :(
(Jen B): 63# / 9:02
(Lucke): 63# / 9:23
(Kate): 63# / 9:34
(Austin): 57# / 10:03
(Maria): 55# / 7:24
(Lorie): 55# / 7:52
(Fran): 55# / 7:53
(Barbie): 55# / 8:39
(Derek): Stuff / 8:25

Chris Camozzi UFC Viewing Party

Saturday February 26th come support Marc & Chris Down Under in Australia for UFC 127! This is Chris' first PPV fight! He will be the first fight starting @ 8pm, so don't be late! $5 cover to get in...we will have a private room for friends/family. Children 10 & under are welcome and free! Tell them you are w/the Chris Camozzi viewing party. Fox and the Hound 8996 W Bowles Ave

2/9/2011

Daily WOD
Find 3RM Front Squat in 10 Minutes
Then...
7 Rounds
7 Med Ball Cleans 20/15
7 Pushups
7 Dumbell Thrusters

Charlie: 225# / 8:57
Barron: 225# / 9:03
Wade: 225# / 11:43
Jay: 215# / 5:52
Dean: 205# / 9:21
Terry: 205# / 10:57
Jeremy: 185# / 5:07
Nate: 135# / 10:56
Jodi: 123# / 10:27
Jenn C: 113# / 9:13
Lucke: 107# / 9:52
Kelly: 105# / 7:28
Maria: 105# / 9:03
Jarah: 105# / 9:10
Carrie: 105# / 10:05
Peggy: 93# / 11:24
Stacy: 88# / 12:44
Deb: 85# / 7:05
Kate: 85# / 7:12
Mason: 55# / 6:58
Matt: DNA / 7:34
Cole: DNA / 10:16
(Jenn B): 113# / 8:18
(Fran): 79# / 9:10

X-Fit Kids Big Dogs
Skill: Power Snatch
WOD:
50 Power Snatches
50 Pull-Ups

Strength class
A. Press %65x5,%75x5,%85x5
B. Bench Press 2x5,4,3,2,1 30 seconds of rest between rep sets 5 minutes between sets. Same weight for both sets.

Strength WOD
10,9,8,7,6,5,4,3,2,1
Big box Jumps
Kettlebell Swings
On the minute you will perform 5 of whatever exercise the trainer says.

Jason
Jeff
Kyle
Nick
Derek
Arnold

Skills Class
High Bar Back Squat
Low Bar Back Squat
Spotting and Being Spotted
Knees to Elbows
Double Unders

WOD
3x5 High Bar Back Squat
3x5 Low Bar Back Squat
then
5 Rounds
15 Air Squats
5 KTE
10 Double Unders

Mike
Amie
Frank
Jessica
Jack

Most Wanted

Jay
Jeremy

We need your guys money ($30 cash) if you plan on doing Burpee Helen Finals. Please get it to us this week! Thanks!

Good Finds at Sunflower

100% Grass Fed Beef and the Tanka Bar. The Tanka Bar is basically like jerky with fruit in it. Pretty darn good. Try 'em out!

WOD 2/8/2011

Deconstructed Burpee Helen
2 Rounds
35 Burpees
21 KB Swings
12 Pullups
Rest 8 Minutes Between Rounds
Hit it as hard as possible both rounds.

If you are competing in the Burpee Helen Finals, try and make class today. We will discuss some scaling options to help you push your aerobic capacity in preparation for your last attempt at all 3 rounds.

Marc: 2:47/2:57 - 24kg
Thunder: 2:50/3:30 - 24kg
Dean: 3:18/3:28 - 24kg
Wade: 3:20/4:20 - 24kg
Fisher: 4:25/5:18 - 24kg
Nick: 3:59/4:34 - 20kg
JZ: 4:01/4:16 - 20kg
Shay: 4:01/5:30 - 20kg
Tara: 3:25/3:17 - 16kg
Erlinda: 3:51/3:55 - 16kg
Angelina: 3:47/3:26 - 16kg
Jenn C: 4:36/4:18 - 16kg
Maria: 5:08/3:20 - 16kg
Corene: 6:08/5:55 - 16kg
Lorie: 2:49/3:07 - 12kg
Heather: 3:45/3:13 - 12kg
Lucke: 3:48/3:52 - 12kg
Steph: 4:06/3:55 - 12kg
Barbie: 4:58/4:41 - 12kg

WOD 2/7/2011

Daily WOD
Five Rounds for Time:
7 Heavy Push Press
20 Double Unders

You choose the weight, post loads and times.

Wade: 155# / 7:40
Barron: 136# / 3:57
Marc: 135# / 4:58
Nick: 115# / 10:09
Terry: 95# / 6:12
Brian: 95# / 7:04
Nina: 83# / 10:07
KJ: 73# / 6:31
Austin: 67# / 7:21
Kelly: 63# / 6:22
Dani: 63# / 7:27
Kate: 63# / 9:56
Lucke: 63# / 11:37
Carrie: 60# / 9:23
Peggy: 55# / 4:48
Maria: 55# / 6:46
Jarah: 55# / 8:03
(Steph): 65# / 7:10
(Lorie): 63# / 5:40
(Stacy): 60# / 7:55
(Derek): 24kg / 6:05

Strength Class
A. Squat %65x5,%75x5,%85x5
B. Weighted Step ups 3x12 each leg

Strength WOD
Crossfit Games WOD
15 Squat Cleans 155/100#
30 Toes-to-Bar
30 Box Jump 24/20″
15 Thrusters 135/85#
30 Pullups
30 Burpees
15 Push Jerk 115/75#
30 Wall Balls 20/14#
30 Double Unders

Nate
Kyle
Jeff
Kim
Tara
Fisher
Angelina
Thunder
Ian

CFL Kids Big Dogs
Skill: KB Cleans

WOD:
6 rounds:
12 KB Cleans
12 Burees
12 STS

Jeremy: 11:04
Dylan: 11:18

Skills Class
Pushup
Bench Press
Spotting and Being Spotted
Sumo Deadlift Highpull

WOD
3x10 Bench Press

AMRAP 15 Minutes
5 Pushups
10 SDLHP
15 Jumping Pullups

Johnathan
Jack
Aime
Frank
Jodi
Jessica

WOD 2/5/2011

AMRAP 15 Minutes
10 Russian KB Swings (70lb/20kg)
50 Singles

Maria: 18
[Tara]: 17 1/2 - 24kg
[Angelina]: 17 - 24kg
Jen B: 16 1/2
[Jenn C]: 16 1/2 - 24kg
Troy: 15
Lorie: 14
Laurie: 12 1/2
Fisher: 12 1/2
Brian: 12 1/2
[Wade]: 11 1/2 - 88lb
[Corene]: 11 1/2 - 24kg
(Kyle): 15

(Stacey): 15
(Nate): 14 1/2
(Dylan): 14

(Jeff): 14
(Mason): 13 1/2
(Derek): 13
(Jeremy): 13
(Lucke): 12 1/2

WOD 2/4/2011

Daily WOD
400M Run
21 SDLHP
21 HPC
21 Thrusters
400M Run
15 SDLHP
15 HPC
15 Thrusters
400M Run
9 SDLHP
9 HPC
9 Thrusters
(95/65)

Jenn C: 65# / 14:27
(JZ): 85# / 23:50
(Peggy): 55# / 14:55
(Kelly): 55# / 15:38
(Laurie): 55# / 16:28
(Jarah): 45# / 13:01
(Lucke): 45# / 19:23
(Carrie): 45# / 19:29
(Fran): 43# / 17:28


Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. 3x7 Hip Extensions

Strength WOD
10 Rounds:
12 Lateral Jumps
7 Paralette Push-Ups
3 Pull-Ups

Kyle
Kate
Nate
Jason
Angelina
Gena
Erlinda
Ian

Skills Class
3x5 Ring Rows
Lunges
Step Ups
Box Jumps
Press and Variants

3 Rounds:
10 Box Jumps
20 Lunges
10 Push Presses

John
Jessica
Jack
Frank
Jay

WOD 2/3/2011

1 RM Split Jerk
Then....
Back off to 90% and do 5 sets of 1
Then....
6 rounds of resisted sprints for length of gym

Wade: 235#
Terry: 190# PR
Tara: 125#
Jenn C: 105#
Laurie: 100# PR
Stacey: 90#
Kate: 82#
(Charlie): 235# - Press Out
(Lorie): 85# PR - Push Press

Project Fit

Hey Guys,

Jeremy is about ready to get his own business off the ground - check out ProjectFit.com
I believe it will be a few more weeks before he is ready to begin classes, but I wanted you guys to check out the website. One of the things he will be specializing in is health and fitness for pregnant women. Additionally he will be working with other clients who have special needs (people who are seriously obese, seriously de-conditioned, have specific physical/physiological limitations etc.).

Anyhow, just wanted to let you check out the site and start thinking about if you might know anyone that could benefit from this kind of customized service. You can speak with Jeremy directly about it for more information.

WOD 2/2/2011

Daily WOD
Max Rnds. in 12 minutes:
3 Strict Pull-Ups (no kip)
5 Virtual Shovels (115/68) (24/20)
7 KB Swings (24/16)

Jeremy: 12
Barron: 10 1/3
Wade: 10
Charlie: 10
Tara: 9
Erlinda: 8 1/3
JZ: 7
(Jen B): 9 1/3
(Kelly): 9 1/3
(Stacy): 9
(Lorie): 9
(Jarah): 8 2/3
(Peggy): 8 2/3
(Deb): 8 1/3
(Maria): 8 1/3
(Brian): 8
(Kate): 8
(Austin): 7 2/3
(Fran): 7 2/3
(Barbie): 7 1/3
(Troy): 7
(Carrie): 6 1/3

Strength Class
A. Press %40x5,%50x5,%60x5
B1. 3x Max Time Plank Holds
B2. 3x AMRAP STS (24/16)

Strength WOD
AMRAP in 12 Minutes:
3 Heavy Power Snatches
5 HSPU's
10/13 Ball Slams (20/12)

Kyle

CFL Kids Big Dogs
Skill: Kipping/Butterfly Pull-Ups

25 Box Jumps
5 Rounds:
99 FT. Bear Crawl
Weighted 99 FT. Med Ball Broad Jumps
25 Box Jumps

Johnny Mac: 10:46
Jeremy: 10:48
Dylan: 10:55
Matt: 11:00
Cole: 11:33

Skills Class
3x10 Ring Rows
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Pushup

AMRAP 15 Minutes:
2 Snatch Grip Deads
1 Hang Power Snatch
2 Overhead Squats
5 Pushups

Jack
Frank
Jay
Mike