Deadlift Video

Terry, Josh and I worked on the deadlift a little bit tonight. Here is a visual with some commentary from Coach Glassman (CrossFit founder).

Deadlift Video

WOD 12/15/08

50-40-30-20-10 rep rounds
Jumping Rope
Air Squats

Depending on your level of competency at jumping rope: Double-unders, multiply the rep rounds by 3 or do the Rx'd rep rounds as singles. We will establish the appropriate mod tomorrow in class and work on our rope jumping skills in the warm-up.

If you suck at jumping rope, don't worry! That's why you come to class. We'll work on it and get you headed toward continuous double-unders in no time.

Terry: 10:52 (mod)
Josh: 17:40 (mod)
Ian: 7:55

Alright, Brent from a remote, unknown location: 31:27 (mod)

That makes my legs burn.

Ok, I think I have a satisfactory shutter speed. Now I just need to lighten the exposure and adjust the aperature (sp?) Getting closer!

Kettle Bell Swings

Hey guys, check out this video on the KB swing during your rest on Sunday.

KB Swings Demo

These videos are a great tool for correcting/bettering your form and getting some visuals on common mistakes. For instance, I need to take the kettle bell higher (overhead).

Enjoy the rest of your weekend.

WOD 12/13/08

Tabata Intervals

Squats
Pull-ups
Side-to-Sides (16kg)
KB Swings (16 kg)
Push-ups

20 seconds of work followed by 10 seconds of rest, 8 rounds for each exercise. 1 min. rest between exercises. Your lowest # of reps for each exercise is your score for that exercise. All 5 exercises are totaled for your cumulative score.

Brent: 49
Stacy: 51
Ian: 60
Sean: 52 (mod)
Ron: 36 (mod)

Stacy Claycomb is down today (from Front Range CrossFit) leading us through a kettle bell warm-up and training with us. Thanks Stacy!

Also our friends Ron and Sean Strong came down today to train CrossFit and Jiu-Jitsu. Thanks guys. See you next week.

WOD 12/12/08

3 rounds for time:

21 thrusters (95lbs)
21 kb swings (24 kg)
400 meter run

*workout borrowed from CrossFit One World

Arron: 21:28 (mod)
Terry: 23:02 (mod)
Brent: 22:34

As Brent would say, "Strong work!"

Arron, if you would have rested more your picture wouldn't be so fuzzy.

WOD 12/11/08

Fight Gone Slightly Askew

Since we don't have rowers yet we'll do a modified version of Fight Gone Bad as follows:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Knees to Elbows
   

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. We'll do 3 rounds. Whoever dies with the most points wins.

Brent: 201
Ian: 255
Josh: 161 (mod)

That workout was hellish. Brent tried to puke but was smart enough to come on an empty stomach. I tried to quit. Josh, you were seriously an animal.

Fuzzy pictures were taken by Brent. Seriously though, I will figure out how to get better exposures. The one of Josh over the bar needed to be posted I think.

Terry and Arron, you guys are doing that workout whenever you come in next - no matter what the WOD is!

Also...

When you get a chance please welcome Terry McCormack to CF Littleton and I should mention Arron Edmonds too since I did not before. After all we are supposed to be building elite community.

WOD 12/10/08

150 burpees for time

Sean: 13:57 (mod)
Ian: 11:14 (old time, will try tomorrow and post time up)

Great job Sean!

WOD 12/9/08

5 rounds for time:
5 ring dips
10 pull-ups
15 wall balls (20 lbs)

Terry: 10:18 (mod)

Nice work Terry!

WOD 12/8/08

As many rounds as you can complete in 20 min.:

15 KB swings (24 kg)

15 push ups

15 side-to-sides (16kg)

15 double unders (45 singles)

Brent: 7 rounds (mod)

Ian: 9 rounds

Arron: 9 rounds (mod)

Josh 10: rounds (mod)

WOD 12/6/08

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Brent: 28:38
No modification necessary!

WOD 12/5/08

21-15-9
pull-ups
sumo deadlift high pulls (75lbs)
box jumps (24")

Brent 9:33
Arron 10:16 (62 lbs for last rnd)

Great job guys! Arron, we're glad to have you with us.

CrossFit Littleton's Newest Member...

Josh McClain! You did great today Josh and showed a lot of heart pushing yourself so hard. Rest up so you can throw yourself into the fire next week. It's gonna be fun turning you into a fully addicted CrossFit animal. We are glad to have you as part of our community.

Thanks,

Ian

Pull-Up Rack

Here are some pictures from yesterday of the construction progress. Should have the sanding and painting of the changing rooms, desk and extra room done by Friday. The rest of the equipment (med balls, squat racks, kettle bells and some gym mats) should be here by Friday as well. Plan on having the first WOD Friday from 5-6 (per the schedule).