WOD 10/12/09

I ask you, have you ever seen a more perfect launch position?

20-15-10
Ring Rows
Box Jumps (28"/24")
Bar Wipers

Daily Leaders:
1.) Steve: [14:05]
2.) Ian: [14:14]
3.) Karen: 18:26
4.) Dean: [18:48]
5.) Derek: [21:04]

Kyle: [22:24]
Nina: 19:30 (mod)
Marc: 17:07 (mod)
Lorie: 17:36 (mod)
Jen B.: 17:07 (mod)
Danny: 17:41 (mod)
Josh: 17:03 (mod)
Jenn C.: 13:24 (mod)
Gena: 13:29 (mod)
Matt: 17:34 (mod)
Dani: 12:32 (mod)
Jake: 13:52 (mod)
Jen M.: 13:33 (mod)
Tara: 11:18 (mod)
Kari: 13:36 (mod)

We're very happy about your intervention Nina! Glad to have you back.

Also, please welcome Josh Good to the gym when you meet him. Josh has been training BJJ with us and has decided to up his game to include CrossFit.

WOD 10/10/09

9:00 AM

"Got Legs?"
3x3 Front Squat

rest...

30 Wall Balls (20/15)
800M Run
30 Wall Balls

11:30AM

20 Burpees
20 KB Swings (24/16)
400M Run
20 Wall Balls (20/15)
400M Run
20 KB Swings
20 SDLHP (95/65)

9:30 Class

Corene: 133lbs/9:16 (row)
Nate: 145lbs/8:02 (row

11:30 Class

Daily Leaders:
1.) Steve: 10:29
2.) Terry: 10:21
3.) Adam: 10:56
4.) Troy: 11:31
5.) Todd: 12:46

Dani: 15:42 (mod)
Tim: 12:50 (mod)
Stacy: 14:28 (mod)
Christian: 12:14 (mod)
Bob: 10:35 (mod)
Anne: 13:30 (mod)
Jen B.: 12:30 (mod)
Troy B.: 11:56 (mod)

Thanks to all who came out and trained with us today! Hope to have you guys back soon.

Race for the cure pics

A couple pics from the team at the race for the cure... That's Jeremy getting a breast exam in case you can't figure it out.

WOD 10/9/09

My hoodies have been popular lately!

"Get Your Goat On!"
Short story - pick 2-3 exercises that you suck at, that are your nemesis, that you despise. Then put them in a WOD that you design. You choose the order, the reps etc. We will help you if you need it. Let's try and keep them short, 10-12 minutes target.

Will we hear crickets tomorrow for Friday's WOD? Are you thinking I already programmed your "Goat" workout this week and why the hell would you want to do another? Or are you gonna step-up?

Concept borrowed from the CrossFit Community.

Oh ya, don't say I never let you do your own programming!

Marc: 4:22
Terry: 7:15
Corene: 11:02 (4 1/2)
Derek: 10:51
Lorie: 8:47
Steve: 5 rounds
Nate: 7 rounds
Ian: 10:35
Kari: 11:09
Danny: 5:32
Andres: ?
Dean: 4 1/2 rounds
Todd: 9 rounds
Kyle: 21:26
Julie: 12 rounds (whole lotta' full on ring dips)
Ben: 11:14 (weighted pistols!)
Jen M.: 5 rounds

Way to get in here and face your demons guys. Ok, that might be a little dramatic, but it might not. Either way, great job.

Lorie, it was a struggle not to post your pouty face pic, but in the end Nate and Kari won out.

Lastly, please welcome Marc Montoya to the gym when you get a chance. He was here tonight. I'm so glad there's another bald guy around. And whatever you do, don't show him your "dukes".

A little more inspriration...

Adam asked that we post this - thanks Adam.

WOD 10/8/09

Would you look at those beautimus elbows!

Max rounds in 20 minutes:
10 Squat Cleans (95/65)
40 Yard out and back sprint
10 Clapping Push-Ups

Daily Leaders:
1.) Karen: 6 2/3
2.) Nate: 6 1/3
3.) Troy: 5 2/3
4.) Mark: 5 1/3
5.) Corene & Todd: 5

Justin: 4
Dani: 5 (mod)
Lorie: 5 (mod)
KJ: 5 (mod)
Hal: 2 1/2 (DNC)

See, that rain wasn't so cold... Nice job guys - great progress on the squat clean!

WOD 10/7/09

Way to get up there Troy!

7 rounds:
10 Inverted Burpees
13 Med Ball Cleans (20/15)

Daily Leaders:
1.) Steven: 14:08
2.) Ian: 15:27
3.) Brent: 16:29
4.) Steve: 17:14
5.) Troy: 19:40

Dani: 20:41
Derek: 21:02
Karen: 19:12
Dean: 19:47
Adam: 25:28
Jenn C.: 20:56
Danny: 22:45 (mod)

Goals and Achievements page is up...

Click here to post up.

WOD 10/6/09

That's 3 muscle-ups this week! Can we get a 4th by Saturday? Who will be our first woman to get a mu...? Great job Duncan!

10 Minute Snatch Set (you choose the weight)
Max KB Snatches in 10 minutes.

You may put the KB down whenever you like and switch hands whenever you like.

This is one event at the upcoming Colorado KB Series at MBS CrossFit on 10/10/09.

24kg
Steve: 135
Adam: 107
Nice job guys!
16kg
Terry: 217
Nick: 177
Troy: 171
Derek: 158
Kyle: 157
12kg
Corene: 174
Lorie: 152
Danny: 146
Justin: 139
8kg
Kari: 217
Tara: 206
Duncan: 203
Karen: 202
James: 140
Diane: 75

Awesome job by all. Thanks for training with us today Diane. See you soon!

WOD 10/5/09

The face of determination

3 rounds:
10 Push Jerks (135/95)
15 Pull-Ups
20 Goblet Squats (24/16)

Daily Leaders:
1.) Arnold: 6:55
2.) Ian: [8:08]
3.) Steve: 8:51
4.) Terry: 11:07
5.) Brent: 11:42

Karen: 13:00
Dean: 12:35
Todd: 14:45 (mod)
Nick: 13:46 (mod)
Dani: 14:19 (mod)
Lorie: 9:21 (mod)
Jenn C.: 8:31 (mod)
Justin: 12:55 (mod)
Tara: 12:28 (mod)
Jennifer M.: 25:06 (mod)
Kari: 17:13 (mod)

Great job by all. Great job Kari - only 10lbs off the prescription!

Also, big congrats to Matt Fisher who got his first muscle-up on Saturday after the seminar. On his second try! Great job Matt.

Also, tonight coach Andres got his MU on as well. Nice job coach!

WOD 10/3/09

Bad Boys

5x5 Press (that's 5 completed sets of 5!)

rest...

1600M for time

rest...

Max KB Swings in 5 minutes (24/16)

Chris: 155lbs/10:00/65
Corene: 73lbs/9:42/101
Jen B.: 62.2lbs/8:09/1:03
Brian: 95lbs/9:38/67
Todd: 150lbs/8:40/76
Steve: 135lbs/6:24/114
Troy: 85lbs/7:37/100
Kari: 60lbs/7:51/91 (mod)
Heather: 73lbs/7:32/DNA (mod)
Ian: DNA/6:32/124
Tara: DNA/6:54/DNA

No leader's board today. I will say that Todd was the daily leader on the press with a huge 150lbs. Nice job Todd!

Thanks to Chris for visiting us from California.

And a big thanks to Brent who gave a great seminar whilst not feeling very "Chappy". And to Jeremy for helping. And to all of you who came out and participated.

WOD 10/2/09

Nasty Girls

400M Run
30 O Lunges (45/33)
20 Burpee-to-pull-ups
30 O Lunges
20 Burpee-to-pull-ups
400M Run

Daily Leaders:
1.) Ian: 10:46
2.) Arnold: 11:12
3.) Steve: 11:57
4.) Nate: 13:08
5.) Troy: 14:34

Karen: 14:50
Derek: 15:26
Julie: 17:17
Dean: 15:08
James: 18:42 (way to get through it James!)
Mark: 17:17
Corene: 18:30
Matt F.: 15:32
Tara: 14:44
Dani: 21:16 (mod)
Kari: 20:56 (mod)
Lorie: 22:09 (mod)
Jen M.: 21:27 (mod)

Great job guys. Keep pushing those boundaries!

Party at Dean and Erin's!

Dean and Erin – UFC Party!

October 24^th; 7:30pm

5223 W. Bowles Place

Littleton, CO 80123

We will have pizza and beer; bring whatcha like and who you like… kids welcome.

http://www.ufc.com/index.cfm?fa=EventDetail.FightCard&eid=2324

In May, Lyoto Machida electrified the mixed martial arts world with a stirring knockout of Rashad Evans. On Saturday, October 24th, “The Dragon” will make the first defense of his UFC light heavyweight crown in the main event of UFC 104 against former PRIDE star Mauricio “Shogun” Rua, who is coming off back-to-back knockouts of Chuck Liddell and Mark Coleman.

In the co-feature, two of the top young heavyweight contenders in the sport will clash, as unbeaten Cain Velasquez takes on former IFL star “Big” Ben Rothwell in what promises to be one of the most memorable bouts of 2009.

Sunday's Race for the Cure Info.

Race For The Cure Update / Info:

First I want to thank you all for signing up to be on team Crossfit Littleton and for all the donations collected. As a team we collected over $1200 which is nearly 5 times the amount I was shooting for ($250). This just shows again what a great bunch of Crossfitters we are!!

Here is a link for race day details and parking information http://www.komendenver.org/site/PageServer?pagename=rfcd_race_details_overview It sounds like more people want to walk than run so we will all meet for the 8:00 walk at the T-Shirt tent at the Pepsi Center (east lot of Pepsi Center, enter on Chopper Circle off of Speer) between 7:30 - 7:45.

If anybody wants to carpool, let's meet at the gym so we can leave by 6:30 am. I can be reached at 303-913-0928 if you need me the day of the race.

Thanks again and I look forward to seeing everyone at the race,

Lorie