Make sure and say hello...

Hey veterans, when you get a chance please take the opportunity to introduce yourself to some of the folks in the On Ramp program. They will be transitioning into the open class and I'm sure they will appreciate the gesture. Little things like saying hello and welcoming them to the gym can make all the difference.

Thank you!

Women's Muay Thai Class Underway

The women's Muay Thai clinic this weekend was a success and Kru Marc went ahead and formalized the class. The class will meet 2x week Wednesday from 7:30-8:30PM and Saturday morning from 9:30-10:30.

So ladies, have a great time in the class and get your friends down here! And thank you for coming and making a good turn out!

WOD 3/10/2010

Sometimes you gotta take a knee

Snatch Balance 3x5

then...

4 rounds:
7 Dead Hang Pull-Ups
7 Handstand Push-Ups
7 Big Burpee-to-Box Jumps (you choose the height)
7 Heavy Squat Cleans (you choose the weight)

Top 3 Men's Lifts:
1.) Ian: 105/15:29
2.) Nick: 75/15:59 (mod)
3.) Justin: 60/19:48 (mod)

Top 3 Women's Lifts:
1.) Tara: 65/18ish (ST)
2.) Jenn C: 53/12:38 (mod)
3.) Erin: 48/17:16 (mod)

Kyle: 55/22:01 (mod)
Dani: 33/18:24 (mod)
Stacy: 40/16:21 (mod)
Steve: 115/17:19 (mod)
Terry: DNA/13:36

On Ramp B
5 rounds:
5 SDLHP
10 Kipping PU's
15 Ball Slams

Joel: 9:15/95
Dylan: 7:43/95
Maria: 8:08/32 (mod)
Jessica: 8:40/63 (mod)
Wade: 8:08/95 (mod)
Kim: 10:28/55 (mod)

WOD 3/9/2010

Now this is a new one...I'm pretty sure Jarrod makes up 1/2 the line

1-2-3-4-5-6-7-8-9-10
Wall Ball Shots (20/15)
KB Swings (24/16)

rest...

Tabata:
KB SDLHP (24/16)
Push-Ups
Toes-to-bar

Your score will be a time and a cumulative rep score for the intervals.

Arnold: 5:07/26
Marc: 4:16/23
Matt Shay: 7:38/15
Matt Smith: 6:53/12
Tara: 7:00/22
Sara: Faster than Tara!/22
Derek: 7:18/18
Dani: 6:53/21 (mod)
Dean: 5:49/26 (mod)
Betsy: 6:56/23 (mod)
Tim: 6:56/17 (mod)
Lorie: 7:26/20 (mod)
KJ: 7:33/22 (mod)
Jarrod: 5:01/DNA

On Ramp A
5 rounds:
7 Dead Hang Pull-Ups
9 Deads
11 STS

Deanna: 7:34/65#
Richard: 8:10/135#
Justin: 9:19/125#

Additional Open Gym Times

Just letting you guys know we are formalizing two additional open gym times from 6-6:30PM on Monday and Friday. If you are just looking to get a lift in, these are some great times. Will update the schedule directly.

WOD 3/8/2010

Jen B loves New York

3x5 Power Clean

then...

AMRAP in 12 minutes:
3 Heavy Deads
40 Yard Out and Back (touch the line)
10 DU's

Top 3 Men's Lifts:
1.) Jason: 225/9 2/3
2.) Hal: 185/8 1/3 (mod), Steve: 185/11 & Arnold: 185/10
3.) Ian: 175/DNA & Kyle: 175/8 1/3

Top 3 Women's Lifts:
1.) Corene: 105/8 1/3
2.) Tara: 100/8
3.) Jen B: 97/10

Marc: 165/14
Nick: 157/9 1/3
Derek: 145/7 2/3
Justin: 145/7 2/3
Matt Smith: ?/7 1/3
Carla: ?/6 2/3
Stacy: 75/10 (mod)
Mignon: ?/8 (mod)
Tim: ?/7 (mod)

On Ramp A
AMRAP in 8 minutes:
4 ring rows
8 Wall Balls
12 KB Swings

Deann: 53/10 1/3
Justin: 75/6
Adam: 135/8 1/3
Richard: 135/DNF

On Ramp B
7 rounds:
3 Thrusters
5 DU's
10 KB Snatches

Wade: 9:46
Dylan: 8:07
Kim: 10:37
Joel: 7:59
Jessica: 8:11
Adam: 8:11
Maria: 9:27 (mod)
Susan: DNA

WOD 3/6/2010

Great job Mav!

800M Run
30-20-10
Squats
Pull-Ups
Box Jumps (24"/20")
800M Run

Daily Leaders:

1.) Maverick: 19:31!

Terry: 26:08 (mod)
Erin: 27:39 (mod)
Lorie: 25:40 (mod)
KJ: 27:20 (mod)
Jen B: 20:26 (mod)
Jeremy: 18:11 (ST)

Comp Class
Snatch Balance/Squat Snatch Practice

then...

10-9-8-7-6-5-4-3-2-1
Power Cleans
KB Swings (24kg)

Dean: 115# PC/10:18
Ian: 135# PC/9:06

Paleo Type Dog Food

For all you dog people out there:

Horizon Legacy

Just meat, fruits and veggies. I put Asha on it. I'll keep you posted on how she's doing. Honestly, from a contemporary veterinary perspective, she was doing well on the other food which had sweet potatoes as a base. But, since I try and keep the grains and starches to a minimum, I thought maybe she should too. I'm also hoping she'll lean out a little bit like the rest of us do when we eat that way.

It's only $4 or $5 more than the "premium" food she was on which I got at Petco. I think it was $56ish for the large bag. There are retailers in Conifer, Evergreen and Denver.

If you are interested and do some research, I think there may be a couple other similar products out there.

Anyhow, hope your day makes you wag your tail a lot!

WOD 3/5/2010

What do you reckon Ben is saying with that face?

3x5 Deadlift

then...

5 rounds:
7 Heavy Thrusters (you choose the weight)
9 Inverted Burpees

12 minute cut-off

Top 3 Men's Lifts:
1.) Ben: 325/15:09
2.) Ian: 320/10:47
3.) Jarrod: 315/12:46 & Dean: 315/14:20 (mod)

Top 3 Women's Lifts:
1.) Tara: 205/11:59
2.) Lorie: 190/12:29
3.) Stacy: 145/11:50 (mod)

Nick: 255/14:40
Derek: 275/DNA
Steve: DNA/12:47

On Ramp B
AMRAP in 12 minutes:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips

Dylan: 8/85# (mod)
Jessica: 13 1/3/63# (mod)
Wade: 7 1/3/95# (mod)
Susan: 6/33# (mod)
Kim: 6 2/3/16# (mod)
Joel: 7/45#

Only Nick and Dean were held to the 12 minute cut-off and their scores tallied accordingly. Bravo gentlemen. The rest of us got off easy.

Quote of the day:

Did the food pyramid make all the dieticians chubby or did the chubby dieticians make the food pyramid?

Robb Wolf

WOD 3/4/2010

Arnold & Kyle did Linda (which can really tire you out) immediately before this workout and still posted smokin' times...

3 rounds:
400M Run
30 Anchored Med Ball Sit-Ups (20/15)

Daily Leaders:
1.) Ian: 9:21
2.) Arnold: 10:19
3.) Tara: 10:54
4.) Kyle: 10:55 (can't believe a girl beat you Kyle)
5.) Derek: 11:50

Matt F: 16:25
Bill: 12:30
Lorie: 15:36
Carla: 13:11 (mod)

On Ramp A
Press 8,7,6,5
Row max meters in 4:00

Deanna: 38/869M
Richard: 115/1016M
Justin: 55/1006M (mod)

Big News - Chris Camozzi on TUF 11!

TUF 11 Cast Announced | UFC | SPIKE.com

Make sure you guys tune in to Spike starting March 31st and watch Chris in action.

Here is what Chris had to say about it on his new website:

"Thank you for everyones support in joining my website and please keep the word going. Have your friends sign up if they are interested in MMA. Fans are what make this sport possible. Im looking forward to seeing everyones pictures and blogs on here. This is a social site so feel free to share things about your own lives on here. Thank you again!

So the "big" news for those of you who havent read yet.... I will be on this season of The Ultimate Fighter 11. The show is wrapped up and will premiere on March 31st. This really will be one of the best seasons yet. Not just because Im on it but it is stacked will talent. Every guy on this show was a threat and willing to go all out in every fight.

Thank you again for the support, unfortunately I cant answer any questions or give away any inside info about the outcome of the show so bare with me and we can all see the action as it plays out.

Id like to say a HUGE thanks to Gumm MMA (gummbjj.com), MTX Audio (mtxmma.com), Factory X Muay Thai (Mark Montoya), Littleton Crossfit (Brent Chapman), Jason Genet (Manager) and Magnetic Marketing Assoc. As well as my friends, family, training partners and my girlfriend Sacha.

All of the people listed above made me who I am today and I hope I make them all proud in the future.

Last note: Anyone interested in taking private lessons in Muay Thai, BJJ or Boxing contact me on here. I look forward to training with you! Teaching is my passion along with competing."

Lastly, please help Chris out and become a fan of his site at chriscamozzimma.ning.com

WOD 3/3/2010

Big congratulations to Dylan and J-Rod on their first muscle-ups. Gotta love those natural athletes. First and second try respectively.

Press 3x5

then...

4 rounds:
200M Run
5 Heavy Snatch Pulls
10 C2B Pull-Ups

Ok, so the snatch pull is with high elbows. That'll be the standard from now on.

Top 3 Men's Lifts:
1.) Ian: 145/8:49
2.) Kyle: 135/15:10 & Arnold: 135/8:08
3.) Terry: 125/DNA & Jarrod: 125/10:22

Top 3 Women's Lifts:
1.) Erin: 73/14:45 (mod)
2.) Tara: 72/10:25 (mod)
3.) Dani: 60/14:28 (mod)

Andres: 115/8:56
Dean: 120/12:57
Steve: 115/12:11
Derek: 117.2/14:46
Jeremy: 115/7:35 (mod)
Justin: 115/12:26 (mod)
Tim: 105/12:36 (mod)
Stacy: 58/DNA

On Ramp B
5 rounds:
5 O-Squats
7 Box Jumps

Joel: 5:13
Kim: 6:18
Susan: 6:37
Dylan: 3:54
Jessica: 4:29
Wade: 5:18

WOD 3/2/2010

I've never seen you look so distressed Jenn!

10 rounds:
13 Ball Slams
13 Deads (185/123)
Bear Crawl 99 Ft.

Daily Leaders:
1.) Marc: 18:11
2.) Arnold: 25:25
3.) *
4.) *
5.) *

Betsy: 27:46 (mod)
Bill: 28:25 (mod)
Derek: 32:38 (mod)
Jenn C: 29:20 (mod)
Carla: 25:25 (mod)
Tara: DNF
Jarrod: DNF

That was a nasty one guys. Great job!

On Ramp A
5 round:
8 Deads
8 Ring Rows
8 Dumbell Press (each arm)

Justin: 11:40/125# Dead/10# DB
Deanna: 10:30/55# Dead/5 # DB
Richard: 7:25

Back to Mon, Wed, Fri Lifting Schedule

Just a reminder, some of you will be thrilled to know, we are back to a Mon, Wed, Fri lifting schedule this month. Will update the programming calendar directly...