Good Luck Kate!

Corene forwarded this to me today:

San Diego Crew Classic
On Saturday, her team, Mile High RC, is in heat #34 at 2:10pm and heat #54 at 5:40pm.
This is a link to live video of the Classic:

http://www.crewclassic.org/video/

WOD 4/1/2011

Daily WOD
Work up to Max Triplet Back Squat

“Pukie Comes a Callin”
3 Rounds:
40 Yd Out and Back Sprint
30 Air Squat
20 Jumping Pullups

Charlie: 225# / 7:02
JZ: 185# / 8:22
Angelina: 113# / 4:39
Peggy: 113# / 5:04

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B1.AMRAP Heavy KB Double Handed Squat Swings 3x
B2.AMRAP Clapping Push-Ups 3x

Strength WOD
5x100M Sprint 1:3 Work/Rest

then...

50 C2B's
25 Heavy O-Squats
(Break up how you like)

then...
5x100M Sprint

Skills Class
Deadlift
Pullup
Kipping
Step Ups
Russian Step Ups
Box Jumps

4 Rounds
10 Box Jumps
10 Pullups
10 Air Squats

Christy: 5:55
Aime: 6:01
Clayton: 6:51
Chris: 6:52

WOD 3/31/2011

100M Run
20 Front Squats (135/75)
200M Run
15 Front Squats
400M Run
10 Front Squats
800M Run
5 Front Squats

Angelina: 11:46
Jenn C: 13:07
Charlie: 13:57
Jarah: 14:20
Tara: 15:16
Jessica: 16:52
Barbie: 19:22
Shay: 19:35 (st)
(Clayton): 14:43
(Fran): 11:47
(Kyle): 14:52
(Frank): 18:07
(Jeff): 18:08
(Derek): 19:45

WOD 3/30/2011

Daily WOD
6 Rounds:
10 Reverse Burpee to Box Jumps
10 Pushups
10 Ball Slams (20/12)
Angelina: 9:39
Erlinda: 11:01
Bang Bang: 11:52
Jason: 13:22
Fran: 14:03
Nate: 15:00
Jeff N: 15:19
JZ: 15:59
Jessica: 16:27
Nina: 18:26
(Peggy): 12:25
(Lucke): 13:42
(Stacy): 15:46
(Amie): 15:48
(Dani): 16:08
LoriE: DNF :o(

Strength Class
A. Press %40x5,%50x5,%60x5
B. Bench 3-3-3-3
Derek

Strength WOD
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Skills Class
Russian KettleBell Swing
American Kettlebell Swing
KB Snatch
KB C&J
Side to Side
KB Sumo Deadlift High Pull

WOD
3 Rounds:
20 Russian KB Swing
15 Side to Sides
10 KB SDLHP
Christy
Jeff C
Aime

WOD 3/29/2011

AMRAP 25 min
800m Run
10 Push Press(105/65)
10 Pistols

Angelina: 4+
Fisher T: 3+
Fisher M: 3+
(Fran): 5
(Jay): 5
(Kate): 4+
(Clayton): 4+
(Jenn C): 4+
(KJ): 4+
(Corene): 4+
(Jarah): 4+
(Erlinda): 4+
(Frank): 4

3/28/2011

Daily WOD
“Trevor”
(Jeremy Coles going away WOD)
Teams of 4
Complete
300 pullups
400 pushups
500 situps
600 Squats
(only 2 members may work at any one time)

Team Ass Kicker - Kevin, Lorie, Dani, Dylan: 24:22
THE Team - Jeremy, Frank, Ian, Lucke, Fran: 26:07
Team 3 Girls 1 Guy - John, Chris, Jarah, Peggy: 28:19
Team Greater Victory - Barron, Hal, Jessica, Angelina: 33:30
Team Pokemon - Fisher x 2, Nate, Little D: 34:43
Team Victory - JZ, Kim, Jeremy, Care Bear : 36:19

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Jerk Dip Squats 3x7
C. Split Jerk 3,3,3

Strength WOD
66 Ft Weighted Duck Walk
25 Dual KB C&J
50 Turkish Get up Sit ups
25 Dual KB C&J
66 FT Weighted Duck Walk
Marc: 10:25
Nick: 12:40
Chappy: 13:10

Skills Class
Bench Press
High Bar Back Squat
Low Bar Back Squat
Spotting

3x8 Bench
2X8 High Bar Back Squat
2x8 Low Bar Back Squat

800m run time trial
Clayton
Christy
Ari

Open Competitors

Make Sure you have submitted your score from the Double Under/Snatch WOD on the games site for our validation. New WOD announced this Tuesday.

Sunday WOD with Corene

Skills Session
KB Movements

WOD
50 Sit-Ups (Abmat w/hands on the floor)
25 Deadlift (185/135lbs)
25 DU's
20 Deadlift
25 DU's
15 Deadlift
25 DU's
10 Deadlift
25 DU's
5 Deadlift
25 DU's
50 Sit-Ups

Jeff: 9:35
Jason: 12:20
Arnold: 13:08
Ben: 14:35 Great to see you at a WOD!!
Troy: 15:20
Jenn C: 15:20
Derek: 17:05
(Kelly): 10:11 / 83# & singles
(Lorie): 11:42 / 115# & singles
(Peggy): 12:39
(Lucke): 14:25
(KJ): 15:38
(Carrie): 19:45

WOD 3/26/2011

Power Clean 12x1
~96-101%
working up

Fisher: 185#
Barron: 180#
Troy: 135#
Lucke: 88#
Lorie: 80#
Jarah: 80#
Kim: 70#

CFL Ski/Snowboard Day

Hey all - I know it's short notice but I am trying to get a group of people together to meet at A-Basin next Friday April 1st (no joke!). 10 AM in the parking lot. Bring your board and skis. I'm sure it would help if you post up and say if you can make it. Hope so!

WOD 3/25/2011

Daily WOD
Laura Stewart (Eastwood)Memorial WOD
Row 1K
25 Presses (115/75)
50 Ball Slams (20/12)
75 KB Swings (24/16)
100 DU’s

FYI, Laura used to train here at CFL and passed away recently. She is a friend and co-worker of Dr. Hopp, Heather and Steph. Please come to the 5PM WOD and go hard in tribute if you can make it!

Ian: 17:34
Johnathon: 18:02
Joel: 22:17
Jeremy: 25:17
(Maria): 14:47
(Peggy): 15:31
(Kate): 16:02
(Jenn C): 17:36
(Corene): 21:28
(Heather): 21:58
(Shay): 22:31
(KJ): 24:59
(Steph): 25:33
(Frank): 31:21

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. 1RM Lateral Box Jump Both sides

Strength WOD
3 Rounds
1 Bar muscle up
3 Push Press 165/110
5 Front Squats 165/110
Kyle
Wade
Tara
Jeff: 5:00
Derek: 9:38

Skills Class
Deadlift
Pushup
Jump Rope Singles
Double Unders

3x8 Deadlift

Then AMRAP 8 Minutes
100 Singles
20 Double Unders
10 Pushups
Clayton
Mary
Christy
Ariel

Another Recipe From Corene

Lime and Cumin Crusted Mahi Mahi
Ingredients
1 1/2 lbMahi Mahi
1/4 colive oil
1 juice of 1 largelime
2 tbStoneground mustard
2 tbGround cumin
1 tbCracked black pepper
1 tbGarlic powder
1 tsOnion powder
1 tsCinnamon
1/2 tsKosher salt
Preparation
Mix oil with all wet and dry ingredients until it becomes a paste. Brush paste onto top and bottom of fish filets. Place the filets on the grill over a medium heat and cook for 6-7 minutes per side or until desired doneness. Prior to turning, brush with additional paste mixture. When both sides are cooked, remove from grill, and let sit for five minutes prior to eating since it will cook a slight bit more after removal from grill.

WOD 3/24/2011

AMRAP
6 min
1 MU to Transition
1 Skin the Cat
Rest 3 Min

AMRAP
12 Min
20 Jump Squats
5 Ring Rows
2 Ring Dips

Score only second

Mike: 12
Jay: 9
Clayton: 8
Tara: 6 2/3
(Jenn C): 11 2/3
(Fran): 8 1/3
(Jessica): 7 2/3
(Lucke): 7 1/3
(Gabe): 7
(Nate): 6 1/3
(Frank): 6 1/3

3/23/2011

Daily WOD
Team Car Push
40’ Car Push
Choose Partner
2 Attempts
Choose Different Partner
2 Attempts

1ST TEAMS
Robyn & Jeremy: 19.6
Thunder & Jeremy: 20.8
Thunder & Chimp Rage: 21.5
Nate & Amie: 22.03
Robyn & Anie: 22.5
Troy & Ian: 23.50
Nate & Lucke: 23.5
Matt & Mason: 24:59
JZ & Peggy: 25.19
Clayton & Christy: 27.4
Jessica & Fran: 28.0
Troy & Ari: 29.1
Maria & Austin: 30.0
Nina & Jarah: 33.05

2ND TEAMS
Nate & Amie: 22.03
Nina & JZ: 25.56
Fran & Matt: 27.06
Thunder & Maria: 27.31
Mason & Jessica: 27.91
Clayton & Ari: 28.4
Troy & Christy: 28.4
Ian & Peggy: 29.09
Austin & Jarah: 30.78

Strength Class
A. Press %75x5,%85x3,%95x1+
B. Dips 3x15 on Paralettes, feet elevated to point where you are in L

Strength WOD
50 10M Sprints on the 15 Second
Kyle
Tara

CrossFit Kids Big Dogs
Skill: Power Snatch

75 Power Snatches
75 Push Ups

Skills Class
Press
Push Press
Push Jerk
Pullups

WOD
3 Rounds
10 Push Press
10 Dead Hang Pullups
20 Air Squats

Factory X Fights on Friday!

Come out and support Factory X fighters, Brian Camozzi, Adam Stroup and Tony Miller (defending his title!) this Friday night at Red & Jerry's! These guys have been training hard and are ready to showcase their skills!

http://www.rmbbmma.com/index.php?option=com_content&view=article&id=56:caged-chaos&catid=1:latest-news&Itemid=50

HUGE SHOUT OUT!

To JZ for nailing his first every Muscle-Up last night! Awesome job dude!

For the rest of you, JZ is the model of consistency and his progress since he started here has been unreal. Keep up the great work brother...

Also to D Couse for making unprecedented progress in his squat. That was huge. Maybe not as sexy as a Muscle-Up but a much longer term project. Plus D already has MU's!

WOD 3/22/2011

6x10 Dead Hang Pronated
Pullups
(Partner Assisted)
then...
3 Rounds:
20 Jump Lunges
10 Burpees

Marc: 2:25
Bang Bang: 2:42
Kyle: 2:58
John: 3:07
Jenn C: 3:22
Erlinda: 3:26
Zach: 3:241
Deb: 3:45
Kim: 3:48
Clayton: 3:53
Lucke: 3:56
Jay: 4:05
Heather: 4:09
Mike: 4:18
Derek: 4:19
Fran: 4:33
Kate: 4:42
Stacey: 4:58
(Corene): 4:04
(Jarah): 4:19
(KJ): 5:21
(Joel): OFP

Remember Gang...

The new schedule takes affect tomorrow. No more 11AM class, there is a 6:30PM tomorrow and all afternoon classes occur at 12 noon and 1PM (Strength WOD). See you this week!

WOD 3/21/2011

Daily WOD
CFL Gone Bad
1 Minute at Each Station then 3 Minutes Rest and Repeat
Tire Flips
Muscle Ups
HSPUs
Power Snatch 135/75
Ian: 60
Arnold: 56
Barron: 45
Fisher: 28
(Kate): 105
(Jarah): 100
(Heather): 93
(Jack): 88
(Peggy): 86
(Kim): 80
(Fran): 79
(Jessica): 78
(Steph): 69
(Lucke): 69
(Gabe): 69
(Jen B): 66
(Terry): 64
(Maria): 63
(Nate): 62
(Brian): 59
(JZ): 45
(Wade): 45
(Austin): 8 DNF

Strength Class
A. Squat 75%x5,85%x3,95%x1+
B. Weighted step ups 3x10 each leg
C. Choice of ab work 3x15

Strength WOD
800M run
20 KB snatches each hand
400M run
10 KB snatches each hand
200M run
5 KB snatches each hand
Kyle
Arnold
Derek
Chappy
Bang Bang: 10:15
Angelina: 10:48
KJ: 11:33
Frank: 12:13

CrossFit Kids Big Dogs
Skill: O-Squat

AMRAP in 12 minutes:
10 O-Squats
200M Run
Jeremy: 9 1/2
(Dylan): 10 1/2
(Matt): 9 1/2

Skills Class
Overhead Squat
Hang Power Snatch
Snatch Grip Deadlift

WOD 15 Min AMRAP SKILL PRIORITY
3 Snatch Grip Deads
1 Hang Power Snatch
3 Overhead Squats
Chris
Aime
John
Christy

"Nothing that matters is personal"

Adjusted PT Hours

Hey all, Tara will be shifting her hours so she can play in the CF Open for the next 5 weeks. The new temporary hours will be 11:30-12:30. Thanks!

Gymnastics Seminar

Sunday 12-2 $20
Should Be a great Day!

WOD 3/19/2011

"Nicole"
AMRAP 20 Mins
400M Run
Max Pullups
Post Rounds and Pullups
Jeremy: 7 / 84
Mike: 8 / 72
Dillon: 7 / 67
Fisher: 4 / 65
Angelina: 6 /61 Games WO just not enough? :)
Jen B: 6 / 55
Troy: 6 / 44
(Jessica): 4.5 / 46
(Fran): 7 / 38 (9:00)
(Fran): 7 / 29 (11:30) Two-a-days Fran?? Nice!
(Kate): 5 / 130

GAMES WORKOUT:
AMRAP 10 min
30 Double Unders
15 Snatch
Ian: 6 (CHIMP RAGE)
Thunder: 5 + 30
Lucas 4 + 39
Jason: 4 + 7
Derek: 4
Jenn C: 4
Steve: 4
Peggy: 4
Maria: 3 + 36
Tara: 3 + 13
Terry: 3 + 11
Wade: 3 + 8
Nick: 3 + 4
Angelina: 2 + 38
KJ: 2 + 26
Corene: 2 + 3
LoriE: 2 + 2

WOD 3/18/2011

Daily WOD
3-3-3-3-3 O-Squat

2 Snatch Pulls on the Minute with 100% 1 rm power snatch for 12 minutes.

Name: Sqt Wt / Snatch Wt
Lance: 295# (Frnt Sqt) / 135#
Jeremy: 105# (press) / 135#
JZ: 105# / 115#
Jack: 67# / 127#
Lucke: 63# / 93#
Fran: 55# / 73#
Peggy: 53# / 75#

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Weighted Jumping Back Squats 3x5

Strength WOD
As a Team
Move Big Tire 400M Any How
Move 50,000 Lbs GTO
Stacey
Kyle
Jeff
Bang Bang
Team Jeff, Stacey, Bang Bang: 30:24

Skills Class
Pose Running
Air Squat
Frankenstein Squat
Front Squat

WOD
3 Rounds
400m Run
10 Front Squats

Colorado State Muay Thai Championships

Colorado State Muay Thai Championships this Saturday, we (Factory X) have 6 fighters competing:

DEBORAH
GRAY
ANDREW
CLINT
GREG
RICHARD

The link with all of the info is below. Please try to attend if you are able, otherwise please wish our fighters good luck if you see them between now and then. They have been training hard and are ready to showcase their skills on Saturday! Best of luck to all of them!

http://www.muaythaiofcolorado.com/news-and-events

Factory X Classes are canceled Saturday FYI!

WOD 3/17/2011

300 jump Rope’s
50 Lunges
50 Push-Ups
50 Sit-ups
300 jump Rope’s
40 Lunges
40 Push-Ups
40 Sit-Ups
300 jump
Rope’s
30 Lunges
30 Push-Ups
30 Sit-Ups
300 jump Rope’s
20 Lunges
20 Push Ups
20 Sit-Ups
300 jump Rope’s
10 Lunges
10 Push-Ups
10 Sit-Ups

*DU's count for 3 single reps

Mike: 26:23
(Kelly): 21:49
(Peggy): 27:10
(Jarah): 27:35
(Angelina): 27:49
(LoriE): 30:34
(Corene): 30:56
(Maria): 32:22
(Erlinda): 33:36
(Kate): 34:41
(Jessica): 35:12
(Barbie): 36:00
(Stacy): 36:37
(Lucke): 37:09
(Jeff): 38:19
(Tara): 40:01
(Frank): 40:01+
(Fran): 40:01+

WOD 3/16/2011

Daily WOD
Frogstands....

AMRAP 10 Min:
2 HSPU
4 Burpees
8 KB Swings (70#/20kg)
Jeremy: 11 2/3
Fisher: 8
(Mason): 12
(Matt): 12
(Joel): 11
(Kate): 10 1/3
(Peggy): 10
(Maria): 9 2/3
(Kim): 9
(Austin): 9
(Carrie): 9
(Stacy): 8 2/3
(Stacey): 8 1/3
(Terry): 8
(Jack): 7 2/3
(Charlie): 7 2/3
(Troy): 7 1/3
(Fran): 6 2/3
(Jodi): 6 2/3
(JZ): 5 2/3 - Nice Job on the Big KB!!
(Tara): 5

Strength Class
A. Press %70x3,%80x3,%90x3+
B. Standing Dumbell Press 3x12

Strength WOD
4 Rounds
20 Single Arm KB Swings
66 ft Broad Jumps
66 ft Bear Crawls
10 Goblet Squats
Jason: 8:32
Nick: 9:18
Derek: 13:11
Kyle

Skills Class
Turkish Getup
Clean
Lunges
Ball Slam
Ring Rows

WOD - AMRAP 10 Minutes
10 Lunges
10 Ball Slams
10 Ring Rows
Ariel
Amie
Aime
Mohammed
Christy
Jeff

Dr. Hopp on Ice

Maria, on her way to her third national championship.

From: Maria's loving husband. Nice job Maria!

WOD 3/15/2011

Crossfit.com WOD
21-15-9
SDLHP (95/65)
O-Squat (95/65)

Jeremy M: 95# / 5:34 - NICE JOB J!
Charlie: 95# / 7:42
Fisher: 95# / 13:50
Tara: 65# / 10:28
Kate: 65# / 10:38
Kim: 43# / 6:59
(Shinhawk): 75# / 3:24
(Terry): 75# / 6:00
(Jay): 75# / 6:17
(Gabe): 75# / 6:45
(Steph): 33# / 8:26
(Erlinda): 55# / 8:40
(Shay): 75# / 9:00
(Nate): 77#-45# / 10:00
(Corene): 55# / 11:13
(Kyle): 67# / 12:19
(KJ): 6:37 / KB WOD (OFP - Damn Knee!)

Burpee Helen Finals

Women's Advanced Winners
1.) Tara
2.) Erlinda
3.) Jenn C

Men's Advanced Winners
1.) Marc
2.) Charlie
3.) Johnny Bang Bang

Most Improved
1.) Kyle B
2.) Austin
3.) Nick B

A huge thank you to everyone that came out that day, competing or cheering or both. Congrats to the winners including all the folks that bested their previous times. Nice work guys!

WOD 3/14/2011

Daily WOD
3,3,3, Floor Press

Choose KB
150 KB Swings
150 STS

Break up any way you like. Post your load and time.
Jeremy: 205# / 24kg / 10:17
Brian: 135# / 20kg / 13:05
JZ: 155# / 20kg / 17:33
Angelina: 75# / 16kg / 10:37
Kelly: 63# / 16kg / 11:47
Peggy: 85# / 16kg / 11:50
Jarah: 63# / 16kg / 13:25
Frank: 145# / 16kg / 13:28
Kate: 85# / 16kg / 13:59
Jack: 185# / 16kg / 14:13
Stacy: 70# / 16kg / 15:12
Carrie: 77# / 16kg / 16:00
Lorie: 85# / 16kg / 16:34
Fran: 67# / 12kg / 11:48
Kim: 67# / 12kg / 13:16
Steph: 85# / 12kg / 13:30
Nina: 63# / 12kg / 16:50
Shinhawk: 225# / 8kg / 7:12

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. Split Cleanx2 Split Squatx2 then other leg split clean and split squat(this is a complex done in sequence without rest)x5 complexes.

Strength WOD
10-1,1-10
Jumping Lunges
Weighted Sit Ups
Bang Bang
Jeff
kyle
Chappy
Jason
Lorie

CrossFit Kids Big Dogs
Skill: Deads

5 Rounds
10 Deads
10 Pull-Ups
10 Burpees
Jeremy: 105 x 5 Dead / 9:59
Dylan: 115 x 5 Dead / 11:48

Skills Class
Ring Dips 3x5 for Warmup

Press
Push Press
Push Jerk
Jumprope
DUs
Tuck Jump

Complex
3 Press
3 Push Press
3 Push Jerk

WOD AMRAP 12m
50 Singles
25 Single Leg Singles
10 Double Unders
10 Tuck Jumps

Shout Out

I wanted to give a shout out to Jen B who yesterday completed an entire WOD doing unassisted dead hang pull-ups! To say nothing of her other accomplishments that day both personal and CFL related. That is frickin' awesome Jen! I can't tell you how impressed I was. I hope that fires everyone else up to get after it...

Burpee Helen

YAY BURPEES!!!!!!!!

Burpee Helen Request

One last thing all, if you can come to be a partner/counter for a person in the heat before you that would be much appreciated. If everyone shows up at 10AM it's a non-issue. But in case you were planning on showing up at the last minute...

3/11/2011

Daily WOD
Turkish Get Ups - 3 Heavy Singles each side

100 Single Leg Singles each Leg
100 Squats
100 Double Unders
100 Lunges

Peggy: 11:49
Jeremy C: 12:41
Jarah: 14:10
Jeremy M: 22:10
(Jack): 15:08

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Partner Tire Drags Backwards 50Mx3

Strength WOD
As quickly as possible get to
500 ft Heavy Farmers Walk ,1000 inches in Box Jumps, 2000M of Sprints
Any way possible

Angelina
Arnold
Ian

Skills Class
Back Squat and Variants
Spotting
Ring Dips
STS
Burpee to Broad Jump

WOD
5 Rounds (15 min cutoff)
33ft Burpee to Broad Jump
20 STS
33ft
20 Air Squats

CrossFit Open

Ok gang, CFL is registered as an affiliate. We encourage you to be a part of the CrossFit community, pay your $10 and participate in the CrossFit Open. You can register here.
6 weeks of workouts starting 3/19 at 10AM here at your home gym with all your friends. Oh ya, scaling is fine!

Below is a cool testimonial Corene forwarded to us the other day:

Okay, so I got Games fever last night and took my $10 and threw it on the table and registered for the Open. Why? Just to be in the ring. I have no pretensions, but I got heart. This was more about saying “Hey world! I’m a CrossFitter!” than it was about where or how I finish. Eventually, I know I’m not going to be IN the Games, I’m going to be AT the Games — and that’s okay too. But for the upcoming 6 weeks, I’m going to step it up and give my all every Saturday in the proverbial ring.
Why do I do these things? Because I’m stupid. Because I’m an overachiever. Because I’m really kinda messed up. Any and all answers will be graded as correct. (See here for my previous stupidity in 2008.)
I have no illusions. When the hot June sun hits for Regionals, I won’t be under the pull-up bar, I’ll be shaking hands in the shade. When the lights come on in the late July sky in Los Angeles and the crowd starts to roar at the CrossFit Games, I’ll be down in the press box, Facebooking the moment. At this stage of my life (and pretty much every stage) I’m more writer than athlete.
But that doesn’t mean I’m not going to chalk up and throw down. It doesn’t mean I’m going to sit on the sidelines in the first round and golf clap.
See, I have this hobby: it’s called Smack-talking. And I got this passion: it’s called CrossFit. Turns out they’re a perfect match. And I got this love: it’s called Community. That’s the cherry on top of it all.
For six Saturdays in a row, I’m going to step up and give my all in a competition where I am way overmatched. I’m going to judge and cheer on other fools like me — and a whole bunch of athletes better than me. Then I’m going to throw some meat on the grill and enjoy some beverages with my CrossFit family. And I really don’t know which part I’ll enjoy the most, ’cause I love ‘em all.
So tell me this, are you signing up for the Open? And if not, why not? Life is short. Take your $10 and toss your hat in the ring. Be a part of our play-offs, Super Bowl, World Series, whatever you want to call it.

See you guys on Saturday 3/19 at 10AM!

WOD 3/10/2011

Work up to your 5RM Dead

AMRAP 12 Min
3 L - Pullups
6 Ring Dips
9 Box Jumps
12 Air Squats

Arnold: 300# / 8
Tara: 223# PR / 3 1/2
Kyle: 205# / 7 1/4
Kate: 155# PR / 6 + 1
Jenn C: DNA / 5 + 3
(Angelina): Technique / 7 1/4
(Barbie): 100# / 7 1/4
(Jenn B): 197# PR / 6 1/2
(Erlinda): 195# PR / 6 1/2
(Fran): 133# / 6 1/4
(Stacey): 105# / 6
(Frank): 245# / 5 1/2
Robyn: 345#

WOD 3/9/2011

Daily WOD
Partner Tabata WOD
Burpees
KB SDLHP(24/16)
Situps
Pushups
Jumprope Singles

No rest between but partners tabata rounds.

Each partner tracks their tabata score for each movement. Final score is the total of both partners tabata scores for each movement.

Deb & Charlie: 203
Lorie & Arnold: 194
Stacy & Jenn C: 184
Kelly & Brian: 183
Fran & Jeremy: 182
Peggy & Kim: 176
Carrie & JZ: 164
Nina & Jarah: 161
Kate & Jack: 160

Strength Class
A. Press %65x5,%75x5,%85x5+
B. Clean Pulls (2) on the minute every minute for 10 minutes. Clean weight is your 1RM Power Clean

Strength WOD
5 Rounds:
3 Heavy Deadlifts (70-80% 1RM)
5 Handstand Push Ups
Sprint 50 meters
Jeff
Kyle
Arnold
Wade
Corene
Lorie
Chappy

CF Kids Big Dogs
Skill: Deads

5 Rounds
10 Deads
10 Pull-Ups
10 Burpees

Skills Class
Pullups and Variants
KTEs
Snatch

WOD
3 Rounds 15 min Cutoff
400m Run
10 Pullups
20 Air Squat
10 KTE

Christy
Jessica
Jodi
Amie

GIrl on Girl Madness

WOD 3/8/2011

Practice Skin the Cat

Choose a set of dumbells
3 Rounds
10 Renegade Rows
10 Overhead Lunges
10 DB Snatches
10 DB Tuck Jumps

Marc: 30# / 6:03
Charlie: 30# / 8:45
Richard: 25# / 6:06
Jay: 25# / 8:09
Arnold: 25# / 8:26
Gabe: 25# / 10:30
Frank: 20# / 10:52
Jeff N: 25# / 11:27
Chappy: 20# / 4:18
G: 20# / 5:46
Bang Bang: 20# / 6:31
Nick: 20# / 8:01 - 1:30 pm
Nick: 20# / 10:07 - 6:00 am
Tim: 20# / 11:17
Angelina: 15# / 7:21
Jenn C: 15# / 7:32
Erlinda: 15# / 8:52
Kate: 15# / 9:46
Tara: 15# / 11:45
Barbie: 10# / 8:54
(Derek): 25# / 9:08
(Jarah): 15# / 5:30
(Lorie): 15# / 9:00
(Kim): 10# / 7:47
(Corene): 10# / 8:33
(Stacey): 10# / 9:16

T-Shirt Order

Guys, you need to get your money in for T's by Wednesday. That is the deadline! Ladies, we are covering the midnight shirts so you are good. Gentlemen, if you want that dark midnight color we are subbing out another shirt that is very similar (in order to deal with the 12 order minimum). It is a different brand and almost the same color. If this is a problem, come and get your money back or change your color order by Wednesday.

Burpee Helen Details

Here is the info. for the Burpee Helen Finals this Saturday beginning at 10AM at the gym. All regular classes are canceled that day including CF Kids. Potluck and partying to begin around 12:15. Please bring your family and friends to see you in action and to hang out for food and drink after!


Burpee Helen Schedule
10:00 AM- Group Warm Up
10:15 AM- Peggy,Barbie, Lorie / Austin,Joel McMann,Jeff, Kyle B
10:45 AM- Angelina, Kelly, Maria, Jen B,Kate,Jarah,Fran,
Carrie,Stacy
11:15 AM- Johny,JZ,,Terry,Derek,Nick,Shay,Wade, Jenn C,
Corene,KJ
11:45 AM Tara,Erlinda,Marc,Kyle Thornton, Charlie,Troy Barron
12:15- Winners Prizes, Paleo Potluck, Party!


Paleo Food Assignments
Meat 11:45 Heat
Veggie 11:15 Heat
Fruit 10:45 Heat
Dessert 10:15 Heat
Plates, silverware, napkins etc. Free Loaders and Spectators

Prizes
1st Mens Adv $125
2nd Mens Adv $50
3rd Mens Adv $10 Starbucks

1st Womens Adv $125
2nd Womens Adv $50
3rd Womens adv $10 Starbucks

1st Most improved $125
2nd Most improved $50
3rd Most Improved $10 Starbucks

WOD 3/7/2011

Daily WOD
3 Rounds:
800m Run
15 Step Ups
15 Pullups

Jeremy: 14:58
JZ: 17:00
Angelina: 20:15
Charlie: 23:11
Shay: 24:07
(Erlinda): 16:27
(Jarah): 16:37
(Peggy): 17:00
(Carrie): 18:28
(Fran): 19:38
(Stacy): 19:40
(Brian): 19:53
(Jack): 20:11
(Kate): 21:19

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Front Squat 10,8,5,3,1,1,1

Strength WOD
5 rounds
3 Push Jerk 155/103
5 Toes through Rings
7 Burpee to C2B pull ups
9 Unbroken Double Unders

Corene
Kyle
Bang Bang
Jeff
Nick
Lorie
Derek
Fisher
Tara
Richard

CrossFit Kids Big Dogs
Skill: KB Work

5 Rounds:
15 KB Swings
15 KB Snatches
15 KB SDLHP

Dylan: 10:37
Matt: 11:01
Jeremy: 11:29


Skills Class
2 Hand KB Swings
KB Snatch
KB C&J
Lunges and Variations
Scaling

WOD 20 Min Cutoff
5 Rounds
20 Russian KB Swings
20 KB Snatches
20 Lunges
20 Pullups

Amie
Christy
Jessica

Survey Results

Guys, we wanted to take some time to let you know the results from our recent CFL Client Satisfaction Survey. First, we'd like to thank you for taking the time to give us your very honest and extensive feedback. That was exactly what we we're looking for so that we can better deliver to you the most awesome CrossFit Gym ever! As you might imagine, suggestions and requests were all over the map. While we appreciate all of your individual concerns we need to focus on discernible patterns that we can address. Here's the 411:

Additional Classes
The largest request as a group was for the gym to be open on Sunday. So, we will add a Sunday Class from 11-1 each week with a rotating cast of trainers. 11-12 will be skill work (i.e. Oly lifts, gymanstics, KB work, rowing/running technique etc.). From 12-1 there will be a WOD. The WOD will start promptly at 12, just like the Strength WOD starts at 1PM. If you just want to do the WOD you need to be ready to go at 12 sharp. Warmed up and everything, should the trainer decide time is a constraint.

The next biggest body of requests was for a 6:30PM option 5x week. We are going to split the difference with you and add Monday 6:30 and postpone adding the Friday 6:30 for a bit.

There are other requests for more morning classes at different times. Some folks want 5AM, some 6 or 6:30AM some 8AM and some 9AM. We have every intention of expanding our morning schedule. BUT, our resources, (energy,sanity, generally awesome attitudes) are limited. We are not able to add more morning times quite yet. We sincerely apologize for the delay and it is now at the top of the priority list.

Also, we understand that the schedule can be confusing. It has evolved into it's current form as a result of juggling many concerns. We would like to move towards a unified schedule (everything on the hour/less random) without turning the world upside down all at once. There were requests to this effect. So, we are taking the 1:30 on Tuesday and Thursday and making them 12 Noon classes instead. Now there will be a 12 Noon class 6x week. Also, the Monday 11AM will go away. We don't like to take classes away from you guys but it makes the most sense especially with 9AM? or other morning classes on the horizon.

Lastly, please understand that nothing is for free. We would love to drop 8 more classes into the schedule next week and in doing so add a shit ton of value to the program for you guys. Don't worry it's coming. BUT, again, our resources are limited. Personally I (Ian) teach 14+ classes a week not counting any intro sessions or classes I may have to cover. Kyle and myself teach most of the classes ourselves (a huge thank you to the other trainers for all that you do!). Adding classes can result in becoming overworked, overtrained, run down, craptastic and a general decline in the experience the client receives. We will not knowingly compromise the level of service and coaching we give you. It needs to be a top notch every time!

FYI the new schedule will begin the week starting 3/20. Although Sunday the 20th will be the gymnastics seminar so regular Sunday class will be canceled that day.

Nutrition
Everyone very clearly requested more help with nutrition. We apologize for failing you on this! We will hold quarterly nutrition seminars from this point forward as a service to existing clients. The first CFL Nutrition Seminar will be Saturday April 2nd at 1PM. The seminar is FREE for existing members. During this time we can cover general paleo concepts/concerns along with eating strategies, recipes, Q & A, sharing of experiences and maybe even some food sampling. Please bear with us while we learn how to create the best experience we can for everyone at CFL. We will also do our best to more often share nutrition related content on the blog.

Individual Feedback
Many folks requested more individual feedback, positive and constructive. To this end when time permits the trainers will take the last 5-10 minutes of each class to cool the class down and discuss the days issues/your performance. We can also do some Q&A at this time on subject matter(s) of your choice. Those of you who have no interest in cooling down, stretching, rolling etc. or hearing what the coach has to say are free to go.

Thank you! We love you guys! Our sole purpose as a gym is to make your experience at CFL a 10 in all regards. So we will now get back to the business of doing so...

WOD 3/5/2011

Power Clean 3-3-3-3-3

10 Rounds of:
30sec on 30sec off
D-Ball slams 20lbs/12lbs
Post total Reps

*Don't forget Girl on Girl WOD today at 2:30 "Cindy and Jello Shots"

Fisher: 95, 125, 155, 185 (fail), 155 / 146
Nate: 115, 125, 135, 145, 155 / 84
Jeff: 95, 105, 115, 125, 115 / 140
Tara: 75, 95, 105, 105, 110 x2 / DNA
Angelina: 63, 73, 85, 90, 95 / 175
Mason: DNA / 152
Jeremy: DNA / 149
Dylan: DNA / 143
Nick: DNA / 121

WOD 3/4/2011

Daily WOD
Row 2000m

Push Jerk and Split Jerk Technique Work

JZ: 7:23.4
Jeremy: 7:35.8
Joel: 8:03
Robyn: 8:15
Jenn C: 8:28.7
Peggy: 8:36.7
Carrie: 8:47.8
Maria: 8:57.1
Jack: 9:02.4
Jen B: 9:13.2
Kim: 9:30

Strength Class
A.Dead 40%x5,50%x5,60%x5
B.Single Leg RDL with Dumbbell's 3x12

Strength WOD
10,9,8,7,6,5,4,3,2,1
Ring dips
Jack Knives
then...
Ring rows
V-Up's
then...
Push ups
Sit ups

Derek
Nate
Erlinda
Kelly
Jarah

Skills Class
Turkish Getups to Warm Up

Frankenstein Squats
Front Squat
Clean

AMRAP 15 Min
20 Air Squats
10 Pushups
50 Single Leg Singles

John
Mike
Jessica
Christy

For the Paleo Sweet Tooth

Paleo Apple Crisp:

Apples:
Four Gala or Granny Smith Apples, peeled and small diced (1/4"x1")
1 T. Arrowroot Powder
1 tsp. Ground Cinnamon
1/2 tsp. Ground Nutmeg
1/4 tsp. Ground Ginger
1/4 tsp. Cayenne Pepper
Dash of Sea Salt

Crisp Topping:
2 T. Coconut Oil, melted
1/2 C. Almond Flour (I used the raw almond meal...no need to use blanched here)
1/4 C. Ground Flax Seed
Handful of Walnuts, ground
1/4 C. Sliced Almonds
1/4 C. Dried, Shredded, Unsweetened Coconut
1 T. Pure Maple Syrup
1 tsp. Ground Cinnamon
Dash of Sea Salt

Mix all ingredients together.
1. Preheat oven to 350F
2. Rub four 8oz. ramekins with coconut oil
3. Toss together all apple ingredients in a bowl, and evenly distribute the mixture to the four ramekins.
4. Top with Crisp Topping mixture.
5. Bake for 45-60 minutes, until apples are soft and topping is golden brown.
6. Serve topped with Coconut-Cinnamon Crema (Yes, the photo shows vanilla ice cream! You decide.)

Coconut-Cinnamon Crema
Makes Four Servings

Ingredients:
4 T. coconut milk (regular, not reduced fat)
1 tsp. cinnamon
Drop of raw honey

Whisk all ingredients together.
THANKS CORENE!!!!

Update on the Girl on Girl WOD this Saturday

All girls welcome and wanted for the Girl WOD this Saturday starting at 2:30. We will start the fun by us all doing “Cindy”. I heard she is not that easy, but we can all have our own way with her. Wear any pink you have, and we even will have some accessories to go with it. After the WOD, we are going to do some minute-to-win-it games and of course Jell-O shots! Plan on an afternoon of fun, games, and some surprises. The boys are welcome to wait for us at the Mirage where then we will join them for some more craziness. Hope to see you all there!

Ladies from Skills Class are welcome.

From the powers that be that control all CFL Girl on Girl WODs.

WOD 3/3/2011

Planche Progressions....

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One-legged squats, alternating
33m Handstand walk

More Gymnastics Compliments of Crossfit Verve. And don't worry we have all kinds of modifications/scaling so everyone can get a good workout and develop their skill sets.

Arnold: 17:48
(Shay): 11:38
(Kate): 12:00
(Jen B): 12:01
(Gabe): 12:25
(Lucke): 13:08
(Erlinda): 13:12
(Jessica): 13:19
(Jenn C): 13:20
(Corene): 13:29
(Angelina): 13:33
(Tim): 13:59
(Barbie): 14:08
(Nate): 15:42
(Stacey): 16:03
(Jay): 16:03
(Lorie): 16:42
(Dani): 17:09
(Tara): 21:37
(Kyle): 22:56
(Frank): 25:28

Jason goes Snowcaving

Coach J in his O-Squat pose on a recent weekend snow caving excursion. Are you guys getting out in the world and using your CF super powers???

Food

Super Paleo Smoothie - 1 1/2 - 2 cups Unsweetened coconut milk, 1 cup of frozen berries, 1 banana, 1 heaping tablespoon of almond butter, 2 raw cage free organic eggs (GrantFarms.com). It's really good! If you are freaked about eating raw eggs you can do some research online, I was looking here the other day: http://www.marksdailyapple.com/drinking-raw-eggs/ You could also sub egg white powder for protein. Total prep time = 2 minutes.

3 eggs, mixed frozen greens (mustard, collard and kale - these make lettuce look like white bread), little cheddar cheese and pepper. Total prep time = 5 minutes (greens were left over from night before)

Hope you guys enjoy!

WOD 3/2/2011

Daily WOD
4x3 Overhead Squat

6 Rounds:
10 Box Jumps (scale height so you land almost standing)
10 Burpees
10 KTE
Jeremy: 7:04
Jeremy: 7:10
Joel: 10:01
Arnold: 11:46
JZ: 16:05
(Jarah): 9:25
(Angelina): 10:05
(Peggy): 10:12
(Kim): 10:15
(Maria): 11:20
(Kate): 12:06
(Jack): 12:20
(Jen B): 12:26
(Lucke): 12:34
(Nina): 12:36
(Terry): 12:49
(Carrie): 13:13
(Deb): 13:34
(Brian): 13:35
(Fran): 14:29
(Chanelle): 15:59
(Jodi): 16:13
(Stacy): 16:27

Strength Class
A. Press %40x5,%50x5,%60x5
B1.AMRAP C2B's
B2.KB Swings (70#/20KG)

Strength WOD
3 Rounds:
Max Reps Front Squat (155/103)
10 C2B's
10 Deads (185/135)

Post time and # of front squats each round
Lorie
Arnold
Jeff
Tara

CFL Kids Big Dogs
Skill: Pose Running

3x800M
MC: 3:02

Skills Class
Pose Running as a Warm Up

Back Squat
Overhead Squat
Dropping
Ring Dips
Ball Slams

WOD
3 Rounds 400m run
10 Ring Dips
20 Ball Slams

Jessica
Amie

Snowman Stampede

Here is a shot Fran sent me of her running in the Snowman Stampede on 2/19/2011. She laid down a time of 1:29:43 on a 10 mile course. Nice work Fran!