WOD 9/1/09

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O-Squat
3x5

rest...

3 rounds:
10 Burpee-to-pull-ups
15 Ball Slams
20 KB SDLHP (24/16)

Daily Leaders (WOD only):
1.) Steve: 7:00/125
2.) Tara: 7:23/70
3.) Adam: 7:38/115
4.) Derek: 8:43/DNA
5.) Lorie: 9:21/58

Troy: 9:52/85
Dani: 10:56/43
Corene: 10:44/85 (PR!)
Stacy: 10:45/DNA (mod)
Duncan: 8:14/45 (mod)
Zack: 8:49/33 (mod)
Joni: 8:03/70 (mod)
Todd: 11:27/145 (mod)
Kari: 10:30/63 (mod)
Heather: 12:33/60 (mod)

Awesome job everyone. Nice o-squats Joni!

Also, great job Duncan and Zack! CF Littleton's newest whippersnappers.

Race for the Cure

Hey All - please register for this very worthy cause that Lorie is heading up for our gym. Just click on the CrossFit Littleton Team Page...

Lorie Couse as captain for the CrossFit Littleton Team recently accepted the challenge to raise funds to support the Denver Affiliate of Susan G. Komen for the Cure in its efforts to END BREAST CANCER FOREVER.

Please help support us in this important project by either becoming a member of our team Becoming a team member is easy! All you need to do is click on the link below and register for the Race for the Cure© and "Join a Team".

Register online and receive FREE shipping of your T-shirt

Registration Fees:

Adults $35
12/under & 65/older $25

October 4^th

7:00 a.m. Co-Ed 5K Run (new…non-timed event)
8:00 a.m. Co-Ed 5K Walk
9:00 a.m. Family 1-Mile Fun Walk

We look forward to seeing you on race day!

Click here to visit Lorie’s personal page.
If the text above does not appear as a clickable link, you can visit the web address:
http://www.komendenver.org/site/TR/Race/General?px=1626221&pg=personal&fr_id=1090&et=joPg1AJ-Yn3uUBiW7YchIw..&s_tafId=26260

Click here to view the team page for Team CrossFit Littleton
If the text above does not appear as a clickable link, you can visit the web address:
http://www.komendenver.org/site/TR/Race/General?team_id=41630&pg=team&fr_id=1090&et=aUqrbbCDYOtj4HxJiEshhw..&s_tafId=26260

Click here to view the company page for CrossFit Littleton
If the text above does not appear as a clickable link, you can visit the web address:
http://www.komendenver.org/site/TR/Race/General?company=CrossFit+Littleton&pg=company&fr_id=1090&et=rwqHFvQG3OkL2yd9aZU8Tg..&s_tafId=26260

WOD 8/31/09

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40 Deads (135/95)
20 Squat Cleans (135/95)
40 Push-Ups
20 Squat Cleans
40 Deads (135/95)

Daily Leaders:
1.) Adam: 15:03 (nice Adam!)
2.) Steve: 16:49
3.) Kyle: 29:05
4.) *
5.) *

Nate: 23:23 (mod)
Stacy: 24:21 (mod)
Dani: 30:46 (mod)
Mark: 17:29 (mod)
Dean: 16:20 (mod)
Justin: 21:51 (mod)
Ian: 17:12 (mod)
Lorie: 21:26 (mod)
Gena: 22:36 (mod)
Angie: 12:12 (mod)
Catherine: 7:22 (mod)
Jen C.: 8:15 (mod)
Heather: 7:22 (mod)
Derek: 16:56 (mod)
Hal: 16:41 (mod)
Jen M.:17:13 (mod)
Tara: 19:07 (mod)
Jeremy: 14:50 (ST)

Nice work today! Some great shots during a tough WOD.

Catherine, glad to have you back in here. Get your ass in a couple more times this week and you'll be good.

Also wanted to welcome Jennifer Croslin and Heather Sammons to the gym. Glad you ladies could join us!

WOD 8/29/09

40 yd sprint
5 KB Swings (24/16)
40 yd sprint
10 KB Swings
40 yard sprint
15 KB Swings
40 yard sprint
20 KB Swings
40 Yard Sprint
25 KB Swings

You can set up KB's outside at either end of the 40 yard sprint or if numbers necessitate do an out and back 20 yard.

Daily Leaders:
1.) Arnold & Jeremy: 3:24
2.) Steve: 3:31
3.) Jennifer: 3:35
4.) Tara: 3:45
5.) Corene & Arron: 3:48

Derek: 5:30
Lorie: 4:45
Jennifer: 5:13
Kari: 5:16
Matt: 4:23
Troy: 3:54
Adam: 3:50
Matt: 4:58

Wow that was a close one. How'd so many chicks get on the leader board!?

Guys remember, we need your initials by your last names. So please make sure and check before you go. Thanks!

And sorry no pics - I stole the camera for the BJJ Tournament.

WOD 8/28/09

This is all you kids get tonight - what a train wreck

"Lynne"
5 rounds for max reps:
Bodyweight Bench Press
Pull-Ups

No time component.

Thanks for another fun Friday!

WOD 8/27/09

Rock on everyone, rock on

5 rounds for time:
10 Wall Ball Shots (20/15)
13 Inverted Burpees
15 Weighted Good Mornings (75/55)

Daily Leaders:
1.) Ian: 15:04
2.) Arnold: 17:55
3.) Terry: 19:10
4.) Nate: 19:14
5.) Corene: 20:25

Matt F.: 20:37
Dani: 23:42
Dean: 21:30
Jamie: 25:31
Mark: 24:15
Corene: 20:25
Lorie: 19:41 (mod)
Kari: 21:30 (mod)
Tara: 16:20 (mod)

Strength Class
Snatch 3-3-3
then...
5 rnds for time:
5 Deads (275/215)
10 Burpees

Corene: 75lbs/4:44 (mod)
Lorie: 53lbs/5:20 (mod)
Dean: 125lbs/5:22 (mod)

Nice work by all. It's worth noting that Arnold made up yesterday's WOD earlier today with a blistering time of 16:30ish (can't recall exactly). Whatever, ridiculous fast. Awesome job Arnold!

One More Inspirational...

Kyle Maynard trains CrossFit. Why aren't you training???

WOD 8/26/09

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Tabata Squat Jumps
Rest 1 Minute...
30 Cleans (155/103)
1600M Run
30 Cleans

Daily Leaders (WOD time):
1.) Adam: 9/19:24
2.) Kyle: 6/26:37
3.) *
4.) *
5.) *

Derek: 6/23:06 (mod)
Troy: 7/19:30 (mod)
Steve: 9/15:32 (mod)
Todd: 8/22:36 (mod)
Justin: 7/20:36 (mod)
Brian: 7/24:27 (mod)
Jennifer: 8/18:38 (mod)
Nate: DNA/23:14 (mod) (ST)
Ian: DNA/19:31 (mod) (ST)

Most heart goes to Kyle today. Our newest member Brian Wagner ran a close second. Way to push thru Brian and welcome! Also great job to Jenn Croslin on her first workout. See you soon Jenn!

New Freeze Policy

Hey all,

We have a new policy regarding freezing your account. In order to sustain the business it is simply not possible to freeze people whenever they request it. We will freeze your account for two reasons:

1.) You are physically out of town for a period of 4 weeks or greater.
2.) You have an injury where you are unable to train in any way shape or form (for example you had a hernia surgery yesterday and you can't do anything at the gym for the first 4-6 weeks - different than you have a broken finger or wrist which we can work easily work around).

These are the only two reasons we will freeze your account. If you are a person who wants to come and go that is fine. In that case the month-to-month option is what you'll need.

Thanks very much for your understanding on this matter. We are working hard to keep this place going strong and make a better gym for you every month!

WOD 8/25/09

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3 rounds for time:

10 Ring Rows
15 STS's (24/16)
20 Front Squats (75/55)
25 Ball Slams

Daily Leaders:
1.) Steve: 8:12
2.) Terry: 8:53
3.) Adam: 8:55
4.) Tara: 9:03
5.) Corene: 9:50

Dean: 12:24
Troy: 11:34
Todd: 14:28
Lorie: 10:45
Mark: 10:12
Stacy: 13:32 (mod)
Derek: 9:59 (mod)
Dani: 19:22 (mod)

Biggest heart goes to Dani today. Way to conquer those front squats lady.

WOD 8/24/09

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5-5-5 Press

then...

AMRAP in 10 minutes:
5 Pull-Ups
10 Push-Ups
15 Box Jumps (28"/24")

Daily Leaders (WOD only):
1.) Steve: 120lbs/6 2/3
2.) Nate: 105 lbs/6 1/3
3.) Terry: 120lbs/6
4.) Dean and Adam: 105lbs and 125 lbs & 5 2/3
5.) Derek and Mike: 95lbs and 115 lbs & 5

Dani: 55lbs/3 2/3 (mod)
Jennifer B. 55lbs/5 (mod)
Ian: 115lbs/6 2/3 (mod)
Jake: 85lbs/6 1/3 (mod)
Justin: ?/4 2/3 (mod)
Gena: 53lbs/5 2/3 (mod)
Lorie: 48lbs/4 (mod)
Jamie: 105lbs/4 (mod)
Hal: 125lbs/4 (mod)
Jennifer M: 58lbs/4 2/3 (mod)
Tara: 58lbs/5 2/3 (mod)
Kyle: 115lbs/4 (mod)
Jeremy: DNA/5 1/3


Welcome back Jamie and way to rally. See you this week! And great job on your record 4 pull-ups Lorie. You have been working very hard and it shows. Here it comes like a freight train now. Soon it will be 10!

Also, beyond the whiteboard is caught up with the WOD's, sorry for the delay.

WOD 8/22/09

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Max rnds. in 12 minutes:
5 Thrusters (135/95)
10 Burpees

No racks.

This was a qualifying event this year for the Northeast region of the US. Top woman got 8 rounds, top male got 10 rounds.

Read more about this event as it unfolded earlier this year here.

The 1PM WOD will be announced at the gym right before the workout.

Great job today everyone. Especially the 2 WOD'ers. Fantastic effort.

Daily Leaders:
1.) Arnold, Jeremy and Adam!: 6 rnds
2.)*
3.)*
4.)*
5.)*

Lorie: 4.5 (mod)
Kari: 5.5 (mod)
Corene: 6 (mod)
Steve: 6.5 (mod)
Dean: 5.5 (mod)
Mark: 5 (mod)
Jennifer M.:4 (mod)
Ian: 7 (mod)
Matt F.: 5.5 (mod)
Tara: 5 (mod)
Troy: 5 (mod)
Derek: 4 (mod)
Julie: 6.5 (mod)

WOD #2
5 rounds of 7 bodyweight deads and 40 yard sprints

Daily Leaders:
1.) Arnold and Jeremy: [2:00]
2.) Ian: [2:30]
3.) Julie: 2:41
4.) Adam: [2:50]
5.) Corene: 2:56

Lorie: [3:44]
Troy: 2:55
Jennifer M.: 4:37 (mod)

WOD 8/21/09

13 Weighted Lunges (75/55)
21 Pull-ups
21 Sit-ups
13 Weighted Lunges
18 Pull-ups
18 Sit-ups
13 Weighted Lunges
15 Pull-ups
15 Sit-ups
13 Weighted Lunges
12 Pull-ups
12 Sit-ups
13 Weighted Lunges
9 Pull-ups
9 Sit-ups
13 Weighted Lunges
6 Pull-ups
6 Sit-ups

Variation of the CrossFit mainsite WOD. We'll do the lunges in place alternating legs.

Daily Leaders:
1.) Ben: [11:20] (Crazy!)
2.) Steve: 12:34
3.) Ian: [12:54]
4.) Arnold: [14:41]
5.) Julie: 16:00

Matt: 18:25
Derek: 18:56 (mod)
Lorie: 18:23 (mod)
Jennifer B.: 17:00 (mod)
Corene: 16:48 (mod)
Nate: 20:00 (mod)
Jennifer M: 21:43 (mod)

Great job everyone!

Congratulations Bissett Family!!

On their recent visit from the stork... Dean spelled her name in New York fashion - "Brooklyn". Let us know how you guys are doing Nick and how to properly spell your daughter's name. Congratulations!

Ok, apparently I am a day late and a dollar short as usual. Everyone already seems to know and Dean spelled her name correctly.

I can definitely see Nick in that face!