WOD 4/8/09

Head2Head. For reals.

He's back!

What is this girl doing?

3 rounds for time:
15 Hang Power Snatch (75lbs/55lbs)
13 Goblet Squats (24/16)
11 Ring Dips

Daily Leaders:
1.) Arnold: 5:49
2.) Steve: 6:37
3.) Ian: 7:41

Arron: 9:03
Jordan: 11:58
Mike: 10:04
Adam: 9:09 (Adam's first no mod WOD!)
Nick: 10:46 (mod)
Beau: 10:11 (mod)
Troy: 9:09 (mod)
Maritza: 10:44 (mod)
Josh: 22:50 (mod)
Todd: 14:20 (mod, or as Todd called it a "Tod")

Some days you look up at the board to see your time and think "What!" and feel like you really blew it on a WOD or performed poorly. That's just how it goes. No workout or day is ever the same. All you have to do is show up tomorrow and give it your all again. I can't tell you how far ahead of the game you guys and girls are that show up each day and bang these WOD's out with everything you've got. The numbers on the board mean nothing. They are only tools to help you gauge your progress. Showing up consistently, giving 110%, working on your weaknesses - those are the characteristics of people with real spirit. All heart, no ego.

New 11AM Class on Monday & Happy Birthday Jennifer!

Jennifer has been training during this time and is tired of me. She needs some training partners. So if you can make it sometimes, come down. It's on the schedule officially.

Also, happy birthday Jennifer! I think she is 28 or 29...

Another ring muscle-up!

I'm tired of videoing this kid. Anyone else care to get a muscle-up?

Nice job Brenden!

WOD 4/7/09

One-handed CrossFit!?

150 Burpees for time

Daily Leaders:
1.) Maritza: 11:33 (Girls rule!)
2.) Steve: 12:01
3.) Arnold: 13:14

Mike: 16:33
Troy: 19:30
Corene: 13:56
Adam: 15:09
Dean: 15:08
Jordan: 15:18
Jeremy: 6:16 (one handed mod!)

Strong work, strong work! When we have enough women up to speed and doing the WOD's as prescribed we'll usually have 2 daily leader's boards. Today's WOD was a great equalizer though so there you have it.

WOD 4/6/09

We've seen this expression before

Arron's mad as hell about those double unders

50 DU's
21-15-9
Pull-Ups
Push-Ups
Wall Ball Shots (20lbs/15lbs)
50 DU's

[Daily Leaders]:
1.) Ian: 10:20 [CF Games PU's]
2.) Ben: 11:06 [CF Games PU's]
3.) Arnold: 11:21 [CF games PU's]

Arron: 17:59 [CF Games PU's]
Steve: 10:27
Beau: 15:49 (mod)
Adam: 17:15 (mod)
Cindy: 18:56 (mod)
Nick: 20:23 (mod)
Dean: 14:29 (mod)
Todd: 19:27 (mod)
Jennifer: 18:54 (mod)

Awesome job you guys. Lots of brackets today!

Also, when you get a chance, please welcome Beau Marcum & Nick Bissett to the gym. These guys are fearless and have jumped right in!

WOD 4/4/09

This guy pulled 2x his body weight

We start 'em young here!

3-3
Rear Squat (missing a letter on my eyboard - guess which one)
3-3
Push-Press
3-3
Deadlift

Steve: 225,235,135,145, 315, 365 (365 x 3! Nice job Steve)
Maritza: 119, 122.2, 70.3, 77, 85, 96
Matt: 187, 209, 154, 155, 165, 195
Brent: 257, 267, 145, 155, 321, 328
Adam: 250, 270, 135, 135, 295, 315

WOD 4/3/09

Upside down CrossFit

Angry, unbablanced chipmunk

Looks like Steve is really suffering here. Excellent.

3 rounds for time:
5 hand stand push-ups
10 hang squat cleans, 135 lbs (95 lbs)
Run 800 M

Ben: 16:03
Steve: 20:02
Ian: 17:19
Julie: 19:29 (mod)
Maritza: 15:54 (mod)
Corene: 21:30 (mod)
Nick: 26:43 (mod)
Dean: 21:58 (mod)
Beau: 22:44 (mod)
Terry: 23:56 (mod) (ST)

Great job! That was terrible!

Guys and gals, don't worry if you don't have any handstand push-ups yet, we have substitutions. On the other hand, Todd jumped up and did 2 today for the first time. Some of you can do them now but have not made an attempt yet. The rest of you will get them... It's amazing what you can do when you care to try.

WOD 4/2/09

White boys can jump - per Corene

7 rounds for time:
10 High Box Jumps (32"/28")
10 Push-Ups

Daily Leaders:
1.) Steve: 6:45
2.) Arron: 7:04
3.) Terry: 8:03

Mike: 8:14
Jeremy: 8:17
Dean: 9:37 (no mods!)
Corene: 8:55 (mod)
Adam: 9:47 (mod)
Jennifer: 6:57 (mod)
Matt: 11:28 (mod)

Nice work ya'll. Sorry I missed a good pic of you Adam!

More Inspiration

Some top CrossFit athletes doing...

3 rounds for time of:
4 hand stand push-ups
8 chest to bar pull-ups
12 deadlifts (135lbs)
16 box jumps (20"?)

Jolie finished in 5:14!!!???

Video here.

Congratulations!!!

Just wanted to send out a big congratulations to 2 CrossFit Littleton members:

Josh McClain (who shall be returning soon!) and his wife Amita (sp?) had a baby boy on March 21st. William is his name. Congrats Josh on being a brand new dad!

Also, congratulations to Brenden Hyde on recently being accepted to the undergraduate program at CSU in Fort Collins. Great job Brenden!