WOD 11/18/09

The rhino displays his horn

21-15-9
Clapping Push-Ups
Thrusters (95/65)
Ring Dips

Daily Leaders:
1.) Ian:13:09
2.) Brent: 16:45
3.) *
4.) *
5.) *

Troy: 15:04 (mod)
David: 14:44 (mod)
Josh: 13:09 (mod)
Justin: 17:44 (mod)
Hal: 13:17 (mod)
Lorie: 16:51 (mod)
Jenn C.: 16:21 (mod)
Danny: 23:42 (mod)
Todd: 18:29 (mod)
Derek: 18:29 (mod)
Jennifer B.: 14:29 (mod)
Laurie: 17:39 (mod)

Strength Class:

Snatch Practice

3 rounds:
5 Heavy Deads
10 Med Ball Burpees
200 M Run

Andres: 185lbs/6:25
Steve: 275lbs/6:50
Jason: 225lbs/6:52

Awesome job doing all of those ring dips today Derek! That was not easy. Also, huge congrats to Jason for doing a body weight snatch at 195lbs! He is the first to be on the board for that. Now that's a real lift. For reals.

Great job everyone else for getting through that WOD, very hard on the shoulders eh?

WOD 11/17/09

Please welcome newest CF Littleton member Gina Martinez. Gina is Marc's student. She's hoping to better her fight game with CrossFit. You did great today Gina, we're definitely going to make you a better athlete!

Power Snatch 3 x 5

then...

10 Push-Jerks (115/75)
40 Yd Shuttle
15 Push-Jerks
80 Yd Shuttle
20 Push-Jerks
120 Yd Shuttle
25 Push-Jerks

Daily Leaders (timed WOD):
1.) Adam: 8:45/105lbs (I know you were holding your snatch to high standards Adam! No pun intended.)
2.) Steve: 10:18/105lbs
3.) Corene: 10:27/80lbs
4.) Heather: 10:58/63lbs
5.) Marc: 11:00/115lbs

Dean: 11:33/125lbs
Andres: 11:17/115lbs
Todd: 12:32/115lbs
Kyle: 13:04/120lbs
Gina: 13:53/25lbs (mod)
Nick: 7:27/115lbs (mod)
Troy: 14:18/90lbs (mod)
Tara: 11:23/75lbs (mod)
Stacy: 13:00/60lbs (mod)
KJ: 13:22/169lbs (mod)(no WOD mod!)
Lorie: 13:04/DNA
Catherine: DNA/63lbs

Paleo Potluck

Jeremy suggested we have a Paleo Potluck on the 5th of December just before we wrap up the challenge and to see who has the best recipes. We can host here at the gym, say 1-3PM. How'd that be?

WOD 11/16/09

Justin's pic was definitely the best

4 rounds:
7 Power Cleans (165/113)
10 Box Jumps (32/28)
13 KB SDLHP (24/16)

Daily Leaders:
1.) Ian: 7:23
2.) Jeremy: 7:41
3.) Arnold: 8:19
4.) Jason: 9:09
5.) Steve: 9:13

James: 11:22
Terry: 11:33
Adam: 10:47
Jen B.: 9:29 (mod)
Greg: 10:44 (mod)(Thanks for training today Greg!)
Marc: 9:13 (mod)
Nick: 12:18 (mod)
Dean: 9:24 (mod)
Nina: 16:14 (mod)
Derek: 12:24 (mod)
Jen M.: 12:12 (mod)
Jenn C.: 9:17 (mod)
Lorie: 10:28 (mod)
Heather: 11:09 (mod)
Catherine: 9:48 (mod)
Hal: 10:50 (mod)
Stacy: 9:29 (mod)
Justin: 13:53 (mod)
Josh: 11:18 (mod)
Andres: 7:31 (mod)
Tara: 11:21 (mod)
Laurie: 10:08 (mod)

Our biggest day ever I think! Great job you guys.

WOD 11/14/09

Welcome newest CF Littleton member Dave Thompson - pictured here. Corene looks dismissive. That's what she looks like when I talk to her too Dave.

Team WOD:

Complete in any order - 2 people can work at once:
100 WB Shots (20/15)
100 Pull-Ups
100 Sit-Ups
100 KB Swings (24/16)

Programmed by Jeremy

Team Leaders:
1.) Pam & Brent: 13:10
2.) Team Fisher: 15:00
3.) Troy & KJ: 15:25
4.) Duncan & Adam: 16:16
5.) Jeremy, Terry & Stacy: 17:26

Dave & Corene: 19:30 (mod)
Dani & Jen M.: 15:11 (mod)
Team Jen(n) Squared: 14:28 (mod)
Dean & Travis: 15:50 (mod) (thanks for visiting Travis!)

Have a great weekend guys and stay safe tonight/tomorrow - snow's coming.

WOD 11/13/09

2:00 "Pit of Despair" Party

30 O-Squats (115/75)

You must complete 3 KTE's between each repetition.

Daily Leaders:
1.) Ian: 13:50 (to: Arnold, love: Ian)
2.) Chappy: 14:07
3.) Arnold: 14:59
4.) Steve: 21:03
5.) Corene: 22:54 (nice Corene!)

Justin: 27:33 (mod)
Hal: 17:19 (mod)
Stacy: 19:44 (mod)
Dani: 26:46 (mod)
Larry: 20:09 (mod)
Nina: 23:44 (mod)

Arnold won the pit of despair race earlier today. Lorie said he cheated though and I'm pretty sure that's true.

WOD 11/12/09

Now that's a lot'o pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

For Moose

Daily Leaders:

1.) Matt S. and Matt F.: 13
2.) Josh & Dean: 12
3.) Tara: 11
4.) Todd, Lorie, Derek, [Arnold]: 10
5.) Nick, Corene, Kari: 9

Sheri: 9 (mod)
Kyle: 11 (mod)
Pam: 12 (mod)
Marc: 11 (mod)

I just love when everyone gets to be on the leader board!

Oh ya, Tara & Arnold lead the November "Tire Flip Challenge" with 4:36 & 2:07 respectively. Any challengers?

WOD 11/11/09

Dean-o, I mean Jeremy, doing today's WOD

Using a barbell (M:95#/W:65#), complete as many rounds as you can in 12 minutes of:

• Walk the length of the floor with the weight pressed over head (about 35')
• 5 front squats
  
• Lunge step back across the floor with weight on shoulders
• 5 full squat cleans

Last done here.

Daily Leaders:
1.) Jeremy, Steve, Ian: 6.5 (Jeremy was darn close to 7!)
2.) Adam: 5.5
3.) Andres & James: 5
4.) Troy: 4.5
5.) Hal, Jenn C., Todd: 4

Kyle: 3.5
Dani: 3.5 (mod)
Pam: 4.5 (mod)
Catherine: 4.5 (mod)(Welcome back Catherine! Great job today too.)
Nick: 3.5 (mod)
Justin: 4 (mod)

WOD 11/10/09

Danny with the big 300 - great job Danny!

CrossFit Total

followed by...

500 M row for time (Average of 3 rows with a 1 minute rest between).

Derek: 605/1:46
Dean: 705/1:40
Marc: 725/1:42
Jason: 870/1:41
Stacy: 310/2:19
Tara: 430/2:15
Troy: 610/1:42
Danny: 615/1:53
Jen M.: 472/2:18
Corene: 482/2:05
Adam: 900/1:50
Kari: 366/2:05
Pam: 517/1:56
Heather: 517/1:55
Kyle: 805/1:48
Josh: 505/1:58
Lorie: 262/2:10 (DNA squat)
Sheri: 287/DNA
Arnold: 845/DNA
James: 745/DNA
Steve: 805/DNA

Great job tonight guys. Some big improvements and huge numbers! Also, please welcome Kari's friend (and ours now) Sheri Duran to the gym.

Robb Wolf's shopping guide for those of you interested.

Paleo Challenge Starts Tomorrow!

If you guys are participating you need to train tomorrow to get your first score. Also, please get me your $10 by tomorrow as well.

Here is a link to help you acquire some high quality meats if you are interested.

Eatwild.com is good for a statewide reference.

WOD 11/9/09

Friends help friends row

800 M Run
4 rounds:
10 Burpee-to-pull-ups
20 KB Swings (24/16)
30 Squats
800 M Run

Daily Leaders:
1.) Ian: 18:45
2.) Steve: 20:25
3.) Arnold: [20:26]
4.) Gena: 22:05
5.) Tara: 22:32

Ben: [22:56]
Chappy: 24:48
Marc: 25:56
Derek: 28:48
Dean: 23:41
Hal: 28:51
Jen B.: 27:03
Julie: 25:09
Lorie: 26:41 (mod)
Nick: 25:28 (mod)
Jennifer M.: 31:24 (mod)
Justin: 27:48 (mod)
Jenn C.: 26:38 (mod)
Stacy: 25:43 (mod)
Gena: 22:05 (mod)
Heather: 31:10 (mod)
KJ: 25:47 (mod)

Thank you so much to everyone who helped today - for your patience and for participating. We really appreciate it!

Moab

Hwy 128 into Moab

Edge of Porcupine Rim Singletrack (notorious mountain bike ride) - overlooking the Colorado

Intrepid Trail System

Intrepid Trail System

La Sal Mountains (they backdrop Moab)

Stace faithfully representing FRCF

Stace & I ovelooking the Colorado at Dead Horse Point State Park

Some technical mountain biking

Don't forget to use your super powers to go out and do cool stuff. And don't forget to go to Moab. One of the very special places in the world.

WOD 11/7/09

Lorie, I mean Larry, doing her push-ups next to our "Big Ass" tires

Complete as many rounds in 20 minutes as you can of:
65/48 pound Power snatch, 12 reps
10 Push-ups

Daily Leaders:
1.) Jason: 12
2.) Adam & [Steve]: 11
3.) Corene: [10]
4.) Troy: 9
5.) Team Fisher = [8.5 each]

Lorie: [7]
Kari: 7
Stacy: 7 (mod)

Great job everyone and thanks to all who came out for the Muay Thai seminar! Hope you had a blast and hope to see you in class next week!

WOD 11/6/09

Dodgeball WOD!

Teams to be decided. If you get tagged out you must complete:

Rotating Buy-ins (winning team chose the buy-in)

in order to return to the game. Last person standing wins it for their team.

That was a blast, thanks all! Hal, you're going down next time.